CrossFit WOD, October 16, 2018


Tuesday 16/10/2018

Movement Prep
5min AMRAP
200m Run
4 burpee broad jumps
6 inch works (with rotation)

Strength & Conditioning
Metcon (AMRAP – Rounds)
EMOM
1 – 20 KB front rack lunges 24/16
2 – 5-7 strict pull ups (wide grip)

Metcon
Metcon (Time)
1000m Row
21 Clean & jerks 60/40
21 Pull ups
15 Clean & jerks 60/40
15 Pull ups
9 Clean & jerks 60/40
9 Pull ups

* banded strict pull ups will be 12-9-6 rep wise.

Accessories
Every 4 minutes for 3 rounds
500m Row
Max rep push ups

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