CrossFit WOD, February 2, 2019


Saturday 02/02/2019
Please place your order for an open shirt by the 10th  February – the list is at the sign in desk.

Movement Prep
2 Rounds
100m run
2 wall climbers
10 sumo squats with toe touch
4 strict toes to bar

Metcon
Metcon (Calories)
Part A (1,2)
6min
* Every 2minutes
20 syncro v sit ups
* max cal with remaining time
Metcon (Distance)
PartB (3,4)
6min
* Every 2minutes
10 deadball over shoulder
* max distance tyre push
Metcon (Time)
Relay (a,b,c,d)
750m Row
25 pistols
15 hang cleans

Rx – 80/50
Int – 60/40
Sc – 45/32.5

Accessories
Metcon (AMRAP – Rounds)
Open prep (A)

40 CTB Pull ups

* as few sets as possible, if you cannot do 5 or more in a row do this as regular pull ups with max range.

Metcon (Time)
Open prep (B)

5 x 400m true form run

* 100 walk between efforts

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