CrossFit WOD, April 10, 2019


Wednesday 10/04/2019

Movement Prep
2 Rounds
20m Duck walk
10 seated L hold leg lifts
10 wall facing squats

Strength & Conditioning
Back Squat (4 x 10 @ 65%)

Metcon
Metcon (Time)
300m Run
30 TTB
300m Run
20 TTB
300M Run
10 TTB

* with any remaining time
Overhead squats
10 – 60/40
8 – 70/45
6 – 80/50
4 – 90/55
2 – 100/62.5

Rx – Run 300,TTB
Int – 200m Run, 90* TTB
Sc – 200m Run, Knees to 90*

Accessories
Front Rack Lunge (Double Kb 4 x 10 (tough weight))
Metcon
3 Rounds

12m HS Walk
20 GHD sit ups
1 Pegboard accent

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