CrossFit WOD, October 18, 2018


Thursday 18/10/2018

Movement Prep
3 Rounds
20m High knees
20m Butt flicks
20m Hurdles
5 v tucks (3 second tempo reset)

Metcon

Accessories
4 x 8
Barbel curls (tough weight)

4 x 8 supine grip barbel rows

4 x 8 Ghd barbel back extensions

Metcon (Time)
800m Run
3 Rounds
60 D/us
12 Deadlifts 100/70
800m Row
3 Rounds
20 Goblet squats 24/16
10 HRPUS
800m Run
3 Rounds
15 weighted sit ups 15/10
30 Kb swings 24/16

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