CrossFit WOD, August 9, 2019

9 Aug 19
BEACH WOD TOMORROW!!
(9:30 Les Mason State park, brunch to follow, bring a dish to share!)

Warm-up
Warm-up
For Quality

20 Tempo Burpees (1…2…3)

-3 Rds NFT

6 Kang Squats (bar)

8 Seated Strict DB Press

12 KBS

Gymnastics
Hand Stand (Max reps)

15 Minutes Working On;

-Getting Upside Down

-The Strict HSPU

-Freestand

-Handstand Walking

Metcon
Metcon (Time)
For Time

24 Burpee Box Jump Overs

-Then 8 Rds Of;

4 Strict HSPU

6 Hang Power Snatches 95/65#

8 T2B

*note

a tempo changing workout. start off with a fast pace to get the first portion out of the way. read your body and change the pace for the last 8 rounds.

Cool Down
Run

400m @ 80%

Competitors Conditioning
Metcon (Distance)
C1.

Conditioning: Assault Bike

Tabata

Competitors Weightlifting
Bench Press (EMOM 10 Minutes 3 Reps You Pick Weight)

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