The Overman Crossfitter

WOD July 11th 2020

Warm up

400 m row

then try every movement for 5 reps

‘The Seventh Sense’

7 Rounds of:

7 Pull up

7 Toes to bar

7 Thrusters (40/25 kg)

7 KB swing (24/16 kg)

7 Burpees

7 Wall balls

7 HSPU

40 mins Time cap

A) Warm up

400m row/ 0.6mile echo bike/ 400m run

2 sets:

8 wall balls

8 inch worm

8 burpees

8 KB swings

B)For time:

600m row/ 0.8mile echo bike

30 burpees box jump overs

600m run

Then straight to 4 Rounds of:

15 air squats

12 double KB deadlifts (2×24/2x16kg)

12 Wall Balls (9/7kg)

9 Russian KB swings (24/16kg)

*Buy out: 600m row/ 0.8mile echo bike

*Cap time: 30mins