CrossFit WOD, September 14, 2019

14 Sept 19

Warm-up
Warm-up
400m Run

Burpee Devils Press Demo

-Then 3 Rounds For Quality Of:

10 Reverse Lunges

10 GHD Hip Ext

10 Strict Press

Metcon
Metcon (Time)
Partner WOD For Time (45:00 cap)

800m Partner Run W/ Med Ball

50 Burpee Devils Press 35/20#

50 Box Step Overs

800m Partner Run W/ Med Ball

40 Burpee Devils Press

40 Box Step Overs

800m Partner Run W/ Med Ball

30 Burpee Devils Press

30 Box Step Overs

*note

once workout starts, med ball can never touch the ground. if it does, 20 calorie

penalty on the ski erg for the member who dropped it.

box step overs require no loading, only for both feet to touch the top of box.

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