CrossFit WOD, September 14, 2018

09.14.18

Metcon (Weight)
TEMPO OHS
12-9-6-3-1

slow squat taking 3 seconds to get down, 3 second pause at bottom, slow ascend taking 3 seconds to get to the top
Metcon (Time)
"Trans Am"
21 OHS (95/65)
9 Burpee Bar MU
15 OHS
6 BBMU
9 OHS
3 BBMU
12 min Cap

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CrossFit WOD, September 13, 2018

09.13.18

Metcon (Time)
"What’s your handle and what’s your 20?"
3 rounds
800m Run
21 swings (70/55)
15 hollow rocks
9 HSPU

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CrossFit WOD, September 12, 2018

09.12.18

Metcon (AMRAP – Rounds and Reps)
Turd Ferguson
25 Min AMRAP
40 Deadlift (135/95)
30 Hang Power Cleans
20 S2O
10 Clusters
perform 10 Box Step Ups (24/20) and 10 sit ups between each movement

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