CrossFit WOD, October 13, 2018


Saturday 13/10/2018

Movement Prep
* technique work
3 Rounds
4 thrusters
4 burpee over bar
4 sots press

Strength & Conditioning
Metcon (Time)
2 Athletes
4 Rounds 2 each
400m Run
30 sandbag lunges 30/20
20 Sandbag thrusters 30/20
10 Burpee over sandbag
Metcon (Time)
2 x 1km AAB Sprint
10 Squat clean thrusters 60/40
8 Squat clean thrusters 70/45
6 Squat clean thrusters 80/50
4 Squat clean thrusters 90/60
2 Squat clean thrusters 100/65

Accessories
20minute swim (doesnt have to be today but try and get in the pool over the weekend)

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