CrossFit WOD, April 1, 2019


Monday 01/04/2019

Movement Prep
3 Rounds
9/6 calories
20 seconds wrist mobility
20 seconds box t-spine drill

Strength & Conditioning
Front Squat (3 x 12 @65%)

Metcon
Metcon (AMRAP – Rounds and Reps)
100m Kb Front rack carry (1kb)
4 strict pull ups
7 TTB
10 Power snatches

Rx – 60/40, kb 32/24
Int – 50/35, kb 24/16
Sc – 40,30, kb 16/12

Accessories
4 x 12
GHD back extensions

4 x 6
Rack pulls @65-70% of deadlift

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