CrossFit WOD, September 25, 2018

CrossFit WOD, September 25, 2018

09/25/2018

Warm-up
High Knees up and back
Butt Kicks up and back
Power Skips up and back
Let Swings, 10 front to back and 10 side to side
Then:

3 Rounds of:
5 Hang Power Cleans
10 Hollow Rocks
15 Banded Pull-aparts

Gymnastics
Pull-ups (Max reps)
Strict Pull-ups: 3 x submax:
Rest 2:00
Set #1: Wide Grip, Pronated
Set #2: Shd width Grip, Supinated Grip
Set #3: Close Grip Supinated Grip

Metcon
Metcon (Time)
4 Rounds for total time:
10 Hang Power Cleans (135, 93)
20 Calorie Bike
25 Abmat Sit-ups
Rest 90s.

20 Min Cap