CrossFit WOD, October 16, 2019

CrossFit WOD, October 16, 2019


Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats

Run Forrest (Time)
For time:
Run 1 Mile
100 Burpees
Run 1 Mile

L2: (800m Runs) (75 Burpees)
L1: (50 Burpees or done with a partner)

Alternate Scaling Options:
1500 meter Row for each mile run or 7:00 Bike
30:00 Cap

Auxillary Work
2:00 Foam Roll Quads (60s each)