CrossFit WOD, February 3, 2020

3 Feb 20
Happy Birthday Katja!

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:

15 A.R.E. Squats

6 Empty Barbell Deadlifts

6 Empty Barbell Push Press

Weightlifting
Squat Clean + Front Squat + Squat Clean (4x1 @ 70-75% Across)

Metcon
Metcon (Time)
21-15-9

DB Squat Cleans 45/30# (from the floor)

Deficit HSPU (45/25# plate)

COMP WOD:
For Workout,

Do HSPU 9-15-21

Stack 2x45 Plates, Perform The 9 With Both,

Strip 1 Plate For The 15, And Then Do The 21 On The Floor.

Cool Down
Assault Bike

Easy Spin 4 Minutes

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