CrossFit WOD, August 28, 2019

28 AUGUST 19

Warm-up
Warm-up
20 Calorie Row

-Then 3 Rounds For Quality Of;

4 OHS

4 Burpee Strict Pull Ups

4 Snatch High Pulls (empty bar from mid shin)

Weightlifting
Squat Snatch + 2 OHS (6 x 1 Building)

Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:00

30 Calorie Row

30 Lunges

30 C2B Pull Ups

30 Squat Snatches 75/55#

30 Burpees

Cool Down
Handstand (free) Practice

4 Minutes

Competitors Weightlifting
Metcon (Weight)
Back Squat

10 Rounds Every :30

3 Speed Squats (go lighter, speed is key)

Competitors Weightlifting
Power Clean + Power Clean and Jerk (EMOM 20 Mins @ 80-85%)

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