29 Oct CrossFit WOD, October 30, 2021
Posted at 20:00h
in Work out of the day
Saturday
Warm-up
Metcon
Metcon (Time)
Teams of 2
200m Sled Push (3×45/2×45) or 80/65 Calorie Assualt Bike
40 Muscle Ups or 60 Burpee Chest to Bar Pull-Ups
40 Front Squats (185/125)
200m Sled Push (3×45/2×45) or 80/65 Calorie Assualt Bike
200m Sled Push (3×45/2×45) or 80/65 Calorie Assualt Bike
40 Muscle Ups or 60 Burpee Chest to Bar Pull-Ups
40 Front Squats (185/125)
200m Sled Push (3×45/2×45) or 80/65 Calorie Assualt Bike
25 Min Cap
– into –
3 rounds
10 Step-ups (total)
30 seconds Single Unders
10 Ring Rows + 5 Jump to Top of Ring Dip (Use legs to press into dip)
5 Goblet Squats
**2. Workout Prep**
3 sets (building in weight)
20m Sled Push
1 Muscle Ups
3 Front Squats