CrossFit WOD, October 8, 2019

CrossFit WOD, October 8, 2019

10/08/2019

Warm-up
Up and Back with
High Knees
Butt Kicks
Lateral Shuffle
Power Skips

2 Rounds of
5 Push Press
5 Push Jerk
5 Burpees
5 Air Squats

Gymnastics
1a) Rope Climb: 4 x 2-3. Rest 45s.
– Rx+: L-Sit Rope Climb
– Rx: Legless Rope Climb
– L3: Rope Climb w. legs

1b) Strict Dips: 1/4 x 10-12. Rest 45s
– Rx+: Ring Dips
– Rx: Bar Dips
– L3: Band Assisted Bar Dips

Metcon
Nutshell (Time)
For time:
25 Burpee Box Jumps (24, 20)
50 S20H (135, 93)
25 Burpee Box Jumps

15 Min Cap