Congratulations to Matt Fraser and Katrin Davidsdottir who won the CrossFit Game this weekend. Check out the whole story here:

 

WOD 072516

Would you rather:
Visit the world 100 years into the past or 100 years into the future?

Warm Up 3

Warm Up
2 Minutes of Single/Double Unders
Two Rounds:
3 Inch Worm Progression
10 Scorpions (5 Per Side)
10 Slam Balls
10 Air Squats
10 Air Squat Hold Bottom - 3 sec
10 Air Squat Jumps

Mobility
Quad Foam Roll
Calf Smash Roll
Hip Flexor Band Stretch - Squat Rack
Squat Hold - Squat Rack

Back Squat

Five sets of:
Back Squat x 5 reps
Rest 60 seconds
Single-Arm Dumbbell Row x 10 reps
Rest 60 seconds

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep

(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

Cut Season Cash Out

Tabata wall walks

Out of Town WOD

100 Goblet Squats (75/50 – or the heaviest you can get)
*EMOM 5 upees

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