CrossFit WOD, October 31, 2018


Wednesday 31/10/2018
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Movement Prep
2 rounds
20 Mountain jumpers (hands outside feet heels to ground)
20 heel pumps
20m banded squat walk
10 single leg glute pumps

Strength & Conditioning
Front Squat (4 x 7 @65-70%)
4 working sets all sets are to be tough.

Metcon
Metcon (3 Rounds for reps)
3 Rounds
300m Run
7 Clean & jerks
14 Burpee over bar
max (Bar muscle ups/ ctb / pull ups)

Rx+ Rx Int/sc
85/50 60/40 45/30
Muscle ups CTB Pull ups

4Minute Rounds
1 Minute rest between

Accessories
Jerk dip holds (3-3-3-3)
Vertical dip hold form stand with intent
2 second pause in the dip

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