CrossFit WOD, February 4, 2019


Monday 04/2/2019
Please place your order for an open shirt by the 10th  February – the list is at the sign in desk.

Movement Prep
2 Rounds
15/12 calories
10 false grip ring rows
7 banded good mornings
14 russian kb swings

Strength & Conditioning
Metcon (AMRAP – Rounds)
EMOM
Min 1 – 8 snatch grip deadlifts (tough weight)
Min 2 – 5-7 CTB

Hold form, bar facing burpees

Metcon
Metcon (Time)
200 d/us
Into
3 rounds
6 burpee over bar
12m front rack lunge
18 ttb
12m front rack lunge

Rx – 50/35
Int – 40/30
Sc – 30/20

Accessories
Metcon (Weight)
4 x 30sec
Farmers carry
heavier than last week

* rest as needed

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