CrossFit WOD, September 14, 2019


Saturday 14/09/2019

Pre class Prep
3 Rounds
15/12 cal AAB
6 x 20m shuttle (increase speed every 2 shuttles)

Movement Prep
Dynamic prep
Running prep
Ring prep

Metcon
Abbate (Time)
For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010

Rx – 70/45
Int – 60/40
Sc – 50/35

Accessories
Metcon (4 Rounds for reps)
4 x max Unbroken double under
* rest 2min between efforts
Metcon
10min
Muscle up skill work

* just practice efficiency and technique

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