CrossFit 213 Downtown Los Angels WOD July 13th, 2018

Friday:

Warm up: Shoulder Mobility + Core Activation

Strength/Skill:

A.) 15 Minutes to build:

Tempo Bench Press

2 - 2 - 2 - 2 - 2

Then: 4 Sets of 2 @ 80%

B.) Every 3 Minutes for 15 Minutes Complete:

15 DB Bench Press

Partner Tire Flips with Time left

Metcon:

For Max Rounds:

00:00 - 4:00

20 Alt DB Snatch (RX:50/35)

10 Pull-ups

4:00 - 8:00

20 Alt DB Snatch (RX:50/35)

10 Chest-to-Bar Pull-ups

8:00 - 12:00

20 Alt DB Snatch (RX:50/35)

10 Bar Muscle-ups