16 Aug CrossFit WOD, August 17, 2019
Posted at 20:00h
in Work out of the day
08/17/2019
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 35 w. a partner:
800 Meter Run
50 Wall Balls (20, 14)
40 T2B
30 SDHP (75, 55)
20 Overhead Squats (75, 55)
10 Burpee Box Jump Overs (24, 20)
*One person works at a time. Split as desired
800 Meter Run
50 Wall Balls (20, 14)
40 T2B
30 SDHP (75, 55)
20 Overhead Squats (75, 55)
10 Burpee Box Jump Overs (24, 20)
*One person works at a time. Split as desired
Auxillary Work
10 Min Easy Row or Bike Recovery
Then,
2 Rounds of:
5 Sumo Deadlifts
5 Sumo Deadlift high pull
5 hang muscle snatch
5 Tempo OHS (3131)
10 Scapular pull-ups – wide grip
*Bar down; switch partners.