CrossFit WOD, September 7, 2019

7 Sept 19

Warm-up
Warm-up
400m Row

-Then 3 Rounds For Quality Of:

15 A.R.E. Squats

10 Alternating DB Snatch

5 Burpee Pull Ups

Metcon
Metcon (Time)
Partner (22:00 cap)

600m Run*

60 Wall Balls

6 Rope Climbs

120 Single Arm Overhead Lunges

6 Rope Climbs

60 Wall Balls

600m Run*

*note

Runs will be done as a 100m relay

all other movements can be broken any way you like

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