CrossFit WOD, October 25, 2018


Thursday 25/10/2018

Movement Prep
2 Rounds
20m High knees
20m Butt flicks
10m Lunge with twist
10m Inch worms
20 second tight arch hold

Metcon
Metcon (AMRAP – Rounds and Reps)
1000m Row
40 Air squats
40 AKB swings 24/16
2km AAB
40 Push ups
40 Kb snatches 24/16
800m Hill Run
40 Sit ups
40 Wall balls 9/6

Accessories
Bench Press (max reps )
Every 4minutes for 4 rounds max rep bench press @ Body weight, scaled is 80% of body weight, use a spotter.

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