CrossFit WOD, August 12, 2019

12 Aug 19

Warm-up
Warm-up
For Quality

400m Run

-3 Rds NFT

10 GHD Hip Ext

6 Strict Press With Dumbbells

4 Strict T2B

Weightlifting
Deadlift (4x2 Build To A Heavy Double)

Metcon
Metcon (Time)
21-18-15-12

Deadlifts 225/155#

HSPU

Cool Down
Mobility

T-Spine

Banded Shoulder

Competitors Program
Metcon (Time)
For Time

53 Pull Ups

8 OHS 135/95#

Competitors Conditioning
Metcon (Calories)
Tabata Row

8 Rounds :20 On :10 Rest, For Calories

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