CrossFit WOD, October 9, 2018


Tuesday 9/10/2018

Movement Prep
5min AMRAP
12/9 Cal
10m skaters
14 hollow rocks
10 plyo thread the needles

Strength & Conditioning
Metcon (AMRAP – Rounds)
EMOM
1 – 3 Position Snatch @70%
2 – 20sec support hold 4 ring dips

Metcon
Metcon (Time)
800m Run
21 Deadlifts 100/67.5
3 Rope climbs
15 deadlifts 100/67.5
2 Rope climbs
9 Deadlifts 100/67.5
1 Rope climb

Accessories
14min EMOM
(1-4) – 20 seconds L hold (elevated)
(5-9) – 3 Snatch pulls @105%
(10-14) 14 Front rack deadball lunges 65/55

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