CrossFit WOD, September 27, 2018

CrossFit WOD, September 27, 2018

09/27/2018

Warm-up
At a slow pace:
Grab a barbell and complete:
3 Rounds of:
5 Power Cleans
5 Front Squats
5 RDLs
*Add weight + repeat
*Between rounds complete:
10 V-Ups
10 Glute Bridges

Weightlifting
Front Squat Box Squat (Weight)
1) EMOM 8: 3 Front Box Squats @60% of Monday 2RM.

Warm-up
2) Power Clean + Front Squat: Build to Metcon weight in 3 sets x 1 Power Clean + 1 Front Squat. Between sets perform 3-5 Knee Lifts or T2B.

Metcon
Metcon (Time)
For time:
15 Front Squats (155, 103)
21 T2B
30 Bar Facing Burpees
12 Front Squats
15 T2B
20 Bar Facing Burpees
9 Front Squats
9 T2B
10 Bar Facing Burpees

18 Min Cap