CrossFit WOD, September 24, 2018

CrossFit WOD, September 24, 2018

09/24/2018

Warm-up
One Length of the room of the following

Spider Man Lunges
Inch Worm with Push Up
High Knees
Butt Kicks
Broad Jumps

Then 200 Meter run

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.

Warm-up
Touch n Go Deadlift: 3 x 3. Rest 60s.
– work up to Metcon weight.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
10 Deadlifts (225, 155)
10 Burpees