22 Oct CrossFit WOD, October 23, 2019
Posted at 20:00h
in Work out of the day
10/23/2019
Warm-up
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
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
Warm-up
Metcon
Metcon (AMRAP – Reps)
Teams of 3:
Max Reps + Calories of:
10:00 Bike
5:00 Max Reps Clean + Jerks (135, 93)
10:00 Row
Max Reps + Calories of:
10:00 Bike
5:00 Max Reps Clean + Jerks (135, 93)
10:00 Row
* Score is Cals and reps
AMRAP 8 at an easy pace:
8 Calorie Row or Bike
Clean + Jerk starting with empty barbell x 5 (add weight each round)