CrossFit WOD, October 19, 2018


Friday 19/10/2018

Movement Prep
Game

Strength & Conditioning
Metcon (3 Rounds for reps)
Every 2 minutes for 3 Rounds
400m Row

Person a will row 0-2 person b 2-4 then repeat untill both have completed 3 each.

Metcon
Metcon (Time)
(paired)
60 Cal. Assault Bike
40 Burpee Box Jump Overs (24/20)
20 Power Snatch (70/45)

Accessories
6 x 400m True form run

* focus on consistant efforts take 1 to 1 work rest

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