CrossFit WOD, October 30, 2019

30 Oct 19

Warm-up
Warm-up
3:00 Easy Spin On Assault Bike

-Then 3 Rounds For Quality Of

3 Junk Yard Dogs (around and back is 1)

:15 Hollow Rock Hold

:15 Superman Hold

Weightlifting
1 Power Snatch + 1 Squat Snatch (Weight)
build to heavy
You may drop and reset

Metcon
Metcon (Time)
5 Rounds For Time (20:00 cap)

25/20 Calorie Assault Bike

16 Box Jump Overs

9 Power Snatch 135/95#

Cool Down
Stretching

Pigeon Stretch

90/90 Hip Drill

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