CrossFit WOD, April 8, 2019


Monday 08/04/2019

Movement Prep
3 Rounds
9/6 calories
20 sec goblet squat hold
10 squat hold press outs

Strength & Conditioning
Front Squat (4 x 10 @65%)

Metcon
Metcon (AMRAP – Rounds and Reps)
Inc ladder
800m Run
4,6,8,10,12
Burpee box jump overs
Hang Power Cleans

Rx – 60/40
Int – 50/35
Sc – 40,30

Accessories
4 x 10
GHD back extensions (weighted)

5 x 5
Rack pulls @65-70% of deadlift

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