CrossFit WOD, October 24, 2018


Wednesday 24/10/2018

Movement Prep
2 rounds
20 Mountain jumpers (hands outside feet heels to ground)
20 heel pumps
20m banded squat walk
10 single leg glute pumps

Strength & Conditioning
Back Squat (4 x 7 @65-70%)
4 working sets all sets are to be tough.

Metcon
Metcon (AMRAP – Rounds and Reps)
Every 4 minutes complete
2 Rounds of
12 Box jump overs 24/20"
8 TTB
4 Power cleans

RX Sc
M – 60/70/80/90 M – 40/50/60/70
F – 40/50/55/65 F – 30/35/42.5/50

Accessories
Jerk dip holds (4-4-4-4)
@125%
4 x 4
2 second pause in the dip

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