CrossFit WOD, February 14, 2020

14 Feb 20

Warm-up
Warm-up
3 Rounds Of Assault Bike

0:30 Hands Only

0:30 Feet Only

0:30 All Out Sprint Hands And Feet

-Then 3 Rounds For Quality Of:

6 Seated DB Strict Press

6 DB Bent Over Fly’s (or rows if fly’s are not possible)

6 K2E

Weightlifting
Push Jerk (4x3 With 02 Second Pause In Bottom Of Dip )
4x3 With 02 Second Pause In Bottom Of Dip

Use 75% Of 1RM, Work On Tall Chest In Dip Drive

Metcon
Metcon (Time)
3 Rounds For Time

21/17 Calorie Assault Bike

12 Burpees Over The Bar

21 Shoulder To Overhead 95/65#

Cool Down
Pattern Reset

2x4 Push Up Drills

2x10 Close Grip Swings

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