15 Oct CrossFit WOD, October 16, 2021
Posted at 20:00h
in Work out of the day
Saturday
Warm-up
Metcon
Metcon (AMRAP – Reps)
eams of 3
24:00 Amrap
Partner 1: Max Calorie Bike Erg or Echo Bike
Partner 2: 2 Rounds
15 Pull-Ups
3 Sandbag Cleans (150/100) or Power Clean (185/135)
5 Sandbag Squats (150/100) or Front Squat (185/135)
Partner 3: Rest
24:00 Amrap
Partner 1: Max Calorie Bike Erg or Echo Bike
Partner 2: 2 Rounds
15 Pull-Ups
3 Sandbag Cleans (150/100) or Power Clean (185/135)
5 Sandbag Squats (150/100) or Front Squat (185/135)
Partner 3: Rest
* Scored as Total Reps= cals on the bike
* All partners rotate once Partner 2 is done with the 2 rounds
– into –
3 rounds
3 Inch Worms
10 Dumbbell Suitcase Deadlifts (each)
10 V-Ups
10 Ring Rows
**2. Workout Prep**
2 sets
30 Sec. Bike
5 Pull Ups
1 Sandbag Clean
1 Sandbag Squat (Workout up in weight)