CrossFit WOD, September 21, 2018

09.21.18

Metcon (AMRAP – Reps)
Bench Press
3 sets max reps (135/75)
Metcon (AMRAP – Reps)
Fight Gone Bad Style (1 min each station, repeat 3 times)
SDHP 75/50
Burpees
War ropes
Calorie Row
1 min rest

/by

CrossFit WOD, September 20, 2018

09.20.18

Metcon (Weight)
Front Squat
20 min Cap
Score a 12RM – 9 RM – 6 RM – 3RM (from the ground)
Score = total load for all reps added together
Metcon (Time)
21-15-9
Ring Dips
DB Front Rack Lunges (55/35)

/by

CrossFit WOD, September 19, 2018

09.19.18

Metcon (Time)
60 DU
30 Pull Ups
30 Box Jumps (24/20)
60 DU
400m Run
40 DU
20 Pull Ups
20 Box Jumps
40 DU
400m Run
20 DU
10 Pull Ups
10 Box Jumps
20 DU
400m run

/by