CrossFit WOD, April 20, 2019


Saturday 20/04/2019

Movement Prep
2 Rounds
20m bear crawl
4 rope pull ups
10 single leg kb rdls

Strength & Conditioning
Metcon (Time)
4 Rounds for time
40 d/us
12 Dead-lifts
2 Rope climbs

Rx – 100/65
Int – 85/55
Sc – 70/45

Metcon
Metcon (Time)
3 Rounds
30/24 cal AAB
12 Front rack lunges
6 Ring muscle ups

Rx – 60/40,
Int – 40/30, Ring pull ups
Sc – 30/20, Toes through rings

Accessories
10 Minutes of
Handstand skill work

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