CrossFit WOD, October 14, 2020

10.14.2020

Bench Press (Weight)
Warm Up
3 sets x 5 reps building wt
Work
5 sets x 3 reps @ 95% -100% of 5 RM
Metcon (AMRAP – Reps)
7 rounds
1 minute to complete
100m Sprint
then max burpees
1 minute rest

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CrossFit WOD, October 13, 2020

10.13.2020

Metcon (AMRAP – Rounds and Reps)
6 min AMRAP
10 Pull Ups
10 Burpee Box Jumps

4 min rest before next AMRAP
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP
10 Burpee Box Jumps
10 Wallballs

4 min rest before next AMRAP
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP
10 Wallballs
10 Pull Ups

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CrossFit WOD, October 12, 2020

10.12.2020

Metcon (Time)
Complete
20 Clusters (115/80)
30 back rack alternating lunges (30 total)
40 Hang Cleans
50 Deadlifts
perform a 400m run every 5 min
35 minute cap

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