24 Oct CrossFit WOD, October 25, 2018
Posted at 20:00h
in Work out of the day
10/25/2018
Warm-up
Weightlifting
Overhead Squat (Weight)
Overhead Squat: 5 x 4, adding weight each set.
Rest 90
Rest 90
Metcon
Metcon (Time)
4 Rounds of:
100 Ft. Front Rack Carry (Athlete Choice of weight)
15 Overhead Squats (75, 53)
21 Calorie Row
Rest 90s
*Score = fastest split
Rx+:(95, 63)
100 Ft. Front Rack Carry (Athlete Choice of weight)
15 Overhead Squats (75, 53)
21 Calorie Row
Rest 90s
*Score = fastest split
Rx+:(95, 63)
Auxiliary Work
Zottaman Curls: 3 x 8-10. Rest 60s.
Then,
3 Rounds of:
5 Hang Muscle Snatch
5 Overhead Squats
5 Burpees Over the Bar
Rest 40-60s, add light weight.
Then,
Review Front Rack Carries