CrossFit WOD, February 28, 2019


Thursday 28/02/2019

Movement Prep
2 Rounds
20m high knees
20m butt flicks
20m open gate
20m close gate
10 scorpions

Metcon
Metcon (Time)
2km Run

into

50 Wall balls 9/6
2 Rope climbs
100 Sit ups
2 Rope climbs
50 Pull ups
2 Rope climbs
100 Air squats
2 Rope climbs

Rx – 15ft rope climbs
Int – 12ft rope climbs
Sc – 50/35kg 20m sled pull

Accessories
after accessories perform ROM wod
Metcon (Weight)
5 Rounds
30m Dead ball carry (tough)
30 chain yoke carry (tough)

90 second rest between rounds

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