CrossFit WOD, April 2, 2019


Tuesday 02/04/2019

Movement Prep
2 Rounds
20m drills
– skipping high knees
– but flicks
– open gate
– close gate
– skaters

2 Rounds (empty bar)
10 deadlifts
5 clean pull unders

Strength & Conditioning
Metcon (3 Rounds for reps)
Every 4 Minutes for 3 Rounds
300m Run
Max touch & go power cleans

Metcon
Metcon (Time)
4 Rounds
45 D/us
12 Deadlifts
12 Bar facing burpees

* Buy out 10 heavy tyre flips

Rx – 110/72.5
Int – 90/60
Sc – 70/45

Accessories
Bench Press (4 x 12 @65%)
between each set 30 Hollow rocks

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