WOD 07/17/2022 - CrossFit 718

A2: Air Bike

60 Seconds @50-90% Sustainable Pace; Rest 60 Seconds

A3: 2 Rounds of: 20 Seconds Bike Sprint (2 Rounds for calories)

@95% Very Hard Pace (Not Sustainable)
;2:20 Rest between rounds.

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B: Run 200M X 3 (3 Rounds for time)

@90-100% Hard Pace; Walk/Stretch 3 Minutes between sprints.

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2 RFQ of:

5 Clean Liftoff/
5 Clean Panda Pull/
5 Front Squat (3 Seconds Pause)/

C2: Clean + Power Jerk (2+1 @70-75% Every 90 Seconds X 10 Rounds)

5 Minutes WU to 70% of Heaviest C&J from 07/02/22 + 2+1@70-80% Every 90 Seconds X 10 Rounds.

D: Metcon (6 Rounds for reps)

RX’d & Level 1=
3 Rounds of:
20 Seconds Max Reps: Thruster (45/75#)/
20 Seconds Max Reps:
Lateral Hops Over Bar