CrossFit WOD, October 16, 2020

CrossFit WOD, October 16, 2020

Friday

Warm-up
Warm-up
AMRAP x 5 MINUTES
8 Air Squats
8 Ring Rows
8 Scap Push-ups
16 Jumping Jacks

Strength
Back Squat (8-8-8-8)
8-8-8-8
Back Squat

*Start moderate-heavy and end heavy.

(Score is Weight)

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
1-2-3, and so on…
Strict Pull-Ups
2-4-6, and so on…
Alt. DB Snatch (70/50)
3-6-9, and so on…
Burpees

(Score is Rounds + Reps)