CrossFit WOD, September 20, 2019

19 Sep CrossFit WOD, September 20, 2019

Posted at 20:00h in Work out of the day by admin

09/20/2019

Warm-up

2 rounds of
8 Bent-over Barbell Rows
8 Muscle Cleans (Round #2 switch to Hang Power Cleans)
8 Thrusters
8 Barbell Curls
15 Banded Pull-aparts
15 Banded Triceps Pushdowns

Gymnastics

Chest-To-Bar Pull-ups (Max reps)

Chest to Bar Pull up skill work then

C2B Pull-ups

Rx+:(50-75 reps – accumulate)
Rx: (30-50 – accumulate)
L3: (Regular Pull-ups x 30-40 – accumulate)
L2: (Band Assisted x 30 Reps accumulate)
L3: Ring Rows 50 Reps

Metcon

Metcon (Time)

Every 4:00 x 5 Sets:
15 Hang Power Cleans (135, 93)
15 Bar Facing Burpees

Score is Slowest Round