CrossFit WOD, October 5, 2019

Crossfit

Metcon
Metcon
For Time
10 Burpees
_
10 Burpees
25/20 Calories of choice
_
10 Burpees
25/20 Calories of choice
50 Double Unders
_
10 Burpees
25/20 Calories of choice
50 Double Unders
100 Russian KB Swings 55/35
_
10 Burpees
25/20 Calories of choice
50 Double Unders
100 Russian KB Swings 55/35
150 Air Squats

TC- 35min

"Accumulator" – You Accumlate more reps as you move further

10 burpees… 10 burrpes 25 cals…10 burpees 25 cals 50 dubs.. etc

CrossFit WOD, October 4, 2019

Crossfit

Weightlifting
Deadlift (10×4)
*10min EMOM
*Same Weight
*60-70% 1RM

Metcon
Metcon
2 Rounds

50 Sit Ups
30 Pull Ups
50 Sit ups

Rest 2 mins

Leg/INT
30 Banded or 60 Ring Rows

RX +
30 GHD Sit Up
20 Muscle Up
30 GHD Sit Up

CrossFit WOD, October 2, 2019

Crossfit

Warm-up

Weightlifting
Front Squat (5×10)
*Ascending

Metcon
Metcon
2 Rounds

AMRAP 10
50 Double Under
10 Burpee Pull Up

Rest 5:00
TR – 6 rounds

* Pick up were you Leave off for second AMRAP

Leg/Int
150 Singles
Burpee Jumping Pull Up