CrossFit WOD, February 9, 2019


Saturday 9/02/2019
Please place your order for an open shirt by the 10th  February – the list is at the sign in desk.

Movement Prep
3 Rounds
100m Run
10 jump lunges
8 scorpions
6 Wall angels

Gymnastics
Metcon (Time)
50 Handstand push ups

Rx – hands @ same level as the head in the bottom
Int – 1 mat lift
Sc – pike or a larger ranger reduction

Metcon
Metcon (Time)
In a team of 3 complete
72m Sandbag lunge
30 strict toes to bar
72 Goblet squats
30 strict pull ups
72m Sandbag lunge
30 Bar muscke ups
72m Handstand walk / sliders

Rx – Kb 32/24, Sb 40/30
Int – Kb 24/16, Sb 30/20
Sc – 12/8, Sb 20,10

* deadball BABY is back ( 1 athlete holding the deadball @ all times must be below shoulders but above belly button)

Accessories
Running piece
Open Prep
400m Run
600m Run
800m Run
600m Run
400m Run

* rest 90 seconds between efforts look to work at 85-90%

Pump Sesh
5 Rounds
15 barbel curls
50m Gun carry
15 Hollow rocks

* rest as needed to keep sets unbroken

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