24 Sep CrossFit WOD, September 25, 2020
Posted at 20:00h
in Work out of the day
09/25/2020
Warm-up
Bench Press Warm Up
Foam roll pecs and lats
AMRAP 3 of
AMRAP 3 of
10 Pass Thrus
10 Banded Facepull-aparts
10 Banded Pull-aparts
10 Thoracic Rotations (5 each side)
Then:
5 Inch Worm with Push Up
10 Pec Rolls (5 per side)
Weightlifting
Bench Press (Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
7 CLEAN AND JERKS (135/93)
14 PUSH UPS
21 CAL ROW
MIN 1 5 REPS @ 55%
MIN 2 REST
MIN 3 MAX STRICT PULL UPS
MIN 4 REST
ROUND 2 5 REPS @ 65%
ROUND 3 5 REPS @ 75%
ROUND 4 3 REPS @ 85%
ROUND 5 1 REP @ 95%