CrossFit WOD, September 19, 2019


Thursday 19/09/2019

Pre class Prep
30/20 cal skii
30/20 cal Row
40m toe walk
– leg openers
– leg closers
– Seated L scissors

Movement Prep
Coach led
– Running Prep
– barbell prep

Metcon
Metcon (Time)
800m Run
20 Hang snatches
600m Run
15 Hang snatches
400m Run
10 Hang snatches

800m Row
20 Hang cleans
600m Row
15 Hang cleans
400m Row
10 Hang cleans

1600/1mile Bike
20 STOH
1200/.75mile Bike
15 STOH
800/.5mile Bike
10 STOH

Rx – 50/35
Int – 40/30
Sc – 30/20

* not a heavyweight, show and hold good form

Accessories
Rst and Recover
– ROM wod (be disciplined)

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