23 Sep CrossFit WOD, September 24, 2018
Posted at 20:00h
in Work out of the day
09/24/2018
Warm-up
Weightlifting
Front Squat Box Squat (Weight)
Front Squat Box Squat: 2RM. Rest 2:00
– Use a 13-15" Box.
– Beginner: 5 x 5, adding weight if form permits.
– Use a 13-15" Box.
– Beginner: 5 x 5, adding weight if form permits.
Warm-up
Touch n Go Deadlift: 3 x 3. Rest 60s.
– work up to Metcon weight.
– work up to Metcon weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
10 Deadlifts (225, 155)
10 Burpees
10 Deadlifts (225, 155)
10 Burpees
Spider Man Lunges
Inch Worm with Push Up
High Knees
Butt Kicks
Broad Jumps
Then 200 Meter run