CrossFit WOD, September 3, 2019

3 SEPT 19

Warm-up
Warm-up
3 Minutes On Assault Bike

Alternating :20 Hard :40 Easy

-Then 3 Rounds For Quality Of:

8 Empty Bar Deadlifts

:15 Hollow Rock / :15 Superman Holds

8 Push Ups

Weightlifting
Deadlift (4 x 4 building)

Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12 Minutes

12 T2B

4 Bar Facing Burpees

4 Deadlifts 245/165#

4 Bar Facing Burpees

Cool Down
Assault Bike

3 Minutes @ 60%

Competitors Weightlifting
Hang Squat Snatch (6 x 2 building)

Competitors Gymnastics
Warm-up
5 Minutes Of Handstand Walking

Competitors Gymnastics
Metcon (10 Rounds for reps)
Ring MU

EMOM 10 Minutes

Max Unbroken Set

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