CrossFit WOD, February 11, 2019


Monday 11/2/2019

Movement Prep
2 Rounds
15/12 calories
4 strict ttb
5 inch worms
20 ham raise pulses (10 each side)

Strength & Conditioning
Metcon (10 Rounds for reps)
EMOM
Min 1 – 5 Touch & go clean & jerks
Min 2 – 10-12 TTB

Rx – 72.5/45
Int – 60/40
Sc – 45/30

Metcon
Metcon (Time)
45 D/us
4-8-12-16 etc
Db hang clean & jerks
Burpee box jump overs

Rx – 25/20
Int – 20/15
Sc – 15/10

Accessories
Metcon (Distance)
Open Prep
Every 4 minutes for 3 rounds
12 Bench press @65%
40m Sled sprint 50/30
* max distance row

Non Open Prep
3 Rounds
15 Push ups
40m Sled push @50/30
400m Row @80%

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