CrossFit WOD, October 11, 2018


Thursday 11/10/2018

Movement Prep
6min EMOM
1 – 20 Hollow rocks 20 sec hollow hold
2 – 10 push up with rotation
3 – 10 crossovers 20 heel pumps

Metcon
Metcon (Time)
400m Run
100 sit ups
600m Run
75 Box jump overs 24/20"
500m Row
50 Db clean & jerks 22.5/15
750m Row
25 Power Snatches 62.5/42.5
40/30cal
50 TTB
50/40cal
75 Burpees

Accessories
3 Efforts
max unbroken D/us
max dead-ball hold (tough weight hold at chest height work on only breathing through the nose)

* rest 1 minute between efforts

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