11 Sep CrossFit WOD, September 12, 2018
Posted at 20:00h
in Work out of the day
09/12/2018
Warm-up
Weightlifting
Power Clean (Weight)
Power Clean: 6 x 3 @75%, every 90s.
Metcon
Metcon (AMRAP – Reps)
4 Rounds of:
60s Wallballs (20/14)
60s Power Cleans (95, 63)
60s Box Jumps w. step down (24, 20)
60s Row for Meters
60s Rest
60s Wallballs (20/14)
60s Power Cleans (95, 63)
60s Box Jumps w. step down (24, 20)
60s Row for Meters
60s Rest
* Score is total reps
Auxiliary Work
Russian Twists: 3 x 30.
1st Drop: 10 Walking Lunges
2nd Drop: 20 Jumping Jacks
3rd Drop: 30 Single Unders
4th Drop: 400 Meter Run
Then
Power Clean Review and warm up