20 Feb CrossFit WOD, February 21, 2019
Posted at 20:00h
in Work out of the day
02/21/2019
Warm-up
Weightlifting
Deadlift (Weight)
10 x 1 at 80-85%
Every 60 Sec
Every 60 Sec
Metcon
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
The time cap for our version will be 17 Minutes
2 Rounds of:
10 Cook Squats w. OH Reach
10 Reverse Lunges (each)
10 Banded Goodmornings (squeeze glutes at top for a 1 ct)
Then,
Grab Barbells and complete a complex of:
2 Rounds of:
8 Bent-over rows
8 RDLs
8 Goodmornings
Rest 60-90s + add light weight