WOD – Sun, Jul 16

Commonwealth CrossFit – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

14 Alt. DB Hang Clean and Jerk

14 Sit-ups

14/12 Cal Row

(50/35)

After Party

x3

5 Single leg glute bridge (per leg)

10 Good morning/hip ext.