CrossFit Workout Of The Day 7/18/2019

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CrossFit:

Amrap20:

sx:

80 double unders (effort cap is 4 minutes)

60 wallballs

40 muscle snatches

20 thrusters

rx:

100 double unders (effort cap is 4 minutes)

80 wallballs

60 muscle snatches 75/55

40 thrusters 75/55

20 muscle-ups (10 bar + 10 ring)

Then:

ROMWOD:

2 minute/arm doing shoulder band stretches

2 minutes/side foam/pvc rolling of Quads

2 minutes/side Lizard

2 min Frog

QuickFit:

Max Russian kbs in 15 minutes*

*emom

5 abmat sit-ups

5 pushups