22 Sep CrossFit WOD, September 23, 2019
Posted at 20:00h
in Work out of the day
09/23/2019
Warm-up
Weightlifting
Back Squat (Weight)
Back Squat:
Build to a tough but PERFECT set of 5 over 6 sets. Rest 2:00
– Regular Squat Stance
Build to a tough but PERFECT set of 5 over 6 sets. Rest 2:00
– Regular Squat Stance
Metcon
Metcon (Time)
4 Rounds of:
250 Meter Row
10 DB Hang Squat Cleans (50, 35)
Rest 2:00
250 Meter Row
10 DB Hang Squat Cleans (50, 35)
Rest 2:00
* Score is total time
10 Cook Squats + Overhead Reach
10 Cossack Squats (total)
10 Reverse Lunges (5 each)
6 DB Front Squats (2 DBs)
3 Jumping Air Squats
6 DB Hang Power Cleans
3 Jumping Air Squats
6 DB Hang Squat Cleans
3 Jumping Air Squats