10 Oct CrossFit WOD, October 11, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Weightlifting
Front Squat x 2 + Push Press x 1 + Push Jerk x1 (Weight)
Work to a heavy in 15 minutes
Workout Prep
Workout Prep**
1 set
3 Dumbbell Thrusters
3 Toes to Bar
30 Sec. Row (moderate pace)
1 set
3 Dumbbell Thrusters
3 Toes to Bar
30 Sec. Row (moderate pace)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
8 Dumbbell Thrusters (2×50/35)
12 Toes To Bar
16/14 Calorie Row
8 Dumbbell Thrusters (2×50/35)
12 Toes To Bar
16/14 Calorie Row
1:00 Row
5 Dumbbell Front Squats (light)
5 Dumbbell Push Press
5 Dumbbell Push Jerks
5 alt v-ups (each side)
5 Burpees