CrossFit WOD, April 13, 2019


Saturday 13/04/2019

Movement Prep
2 Rounds
20m bear crawl
4 rope pull ups
2 wall climbers

Strength & Conditioning
Metcon (4 Rounds for reps)
Every 3 minutes for 4 Rounds
2 Legless Rope climbs
4 strict HSPUS
6 Power Snatches @ 75%

Metcon
Metcon (3 Rounds for reps)
Tabata (45sec on 15sec transition)
– Med ball cleans
– V sit ups
– Bent over barbell Rows
– Ring Push ups
– Rest minute

Rx – 15/9, 50/35
Int – 9/6, 40,30
Sc – 6/4, 30,20

Accessories
20 Minute Row
– steady state (65-70%)

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