03 Oct CrossFit WOD, October 4, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Tue, Oct 4
Warm Up
<p>8 min amrap:<br />:30 sec Row<br />3 Dumbbell Burpee Deadlifts<br />3 Double Hang Snatches<br />5 Bird Dogs<br />5 Deadbugs<br /> <br /> </p>
Weightlifting
Front Squat + Back Squat (1 Front Squat + 3 Back Squat @ 85-90 % of your FS
5 Sets every 2:30)
Metcon (Time)
<p>27-21-15-9<br />Calorie Row<br />Devil’s Press (35s/20s)</p><p> </p><p>18 min cap</p>
Workout Prep
<p>1 set:<br />5/4 Calorie Row<br />2 Devils Press</p>