CrossFit WOD, October 20, 2018


Saturday 20/10/2018

Movement Prep
dynamic team warm up with coach

Metcon
Metcon (Time)
Teams of 4
Pair A
24m HS walk
75 pull-ups
Pair B
24m HS walk
75 CTB
Pair A
30 Strict HSPUS
10 Legless ropeclimbs (12ft)
Pair B
30 Kipping HSPUS
10 Rope climbs

* Scaled hs walk will be wheelbarrow and double the distance.
scaled rope climbs and handstand as needed.

Metcon
Metcon (Time)
Teams of 4 (indian file)
30 cal Row
20 Db snatches
12m Oh db lunge
20 ttb
12m oh db lunge
20 Db hang clean & jerk
30 cal Row

(each team will have 4 weights choose who does what 25/20/15/10)

Accessories
3 Rounds
2min couch stretch each side
1min goblet squat hold
1min thread the needle each side
2min wall straddle

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