CrossFit WOD, August 27, 2019

27 AUG 19

Warm-up
Warm-up
400m Run

-Then 3 Rounds For Quality Of;

30 DU’s

8 Deadlifts (empty bar)

10 Close Grip Swings (working on kip swing)

Weightlifting
1 Clean Pull + 2 Hang Power Cleans (5 x 1 Building)

Metcon
Metcon (Time)
For Time

1-2-3-4-5-6-7-8-9-10 Hang Power Cleans 155/105#

8 K2E

*note

with the climbing reps of HPC’s the goal is to stay unbroken on the K2E for the entire

workout. move fast on the HPC but keep them heavy even if you need to break them

up into sets

Cool Down
Mobility

Banded Hip Mobility

Hamstring Smash

Competitors Program
Metcon (Time)
3 Rds For Time

400m Ski

40 DU’s

4 Legless Rope Climbs

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