CrossFit WOD, August 6, 2019

6 Aug 19

Warm-up
Warm-up
For Quality

35 Calorie Row

-3 Rds NFT

8 Good Mornings (light weight)

8 Ring Rows

8 Close Grips Swings

Weightlifting
Deadlift (4x2 @ 75% Standing On 25# Plates/Blocks)

Metcon
Metcon (Time)
9-7-5

Deadlifts 275/185#

Ring Muscle Ups

or

15-12-9

Deadlifts 225/155#

Burpee Pull Ups

*note

the deadlift weight should be heavy and not unbroken. the gymnastics portion is high skill long range of movement.

Cool Down
Run

400m @ 85%

Competitors Conditioning
Acid Bath (Time)
500m Ski

500m Row

.62 Mile Assault Bike

Competitors Program
Sell Out V-2 (Time)
40 Box Jump Overs 30/24"

20 Alternating DB Snatch 70/60#

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