CrossFit WOD, October 21, 2019

10.21.19

Shoulder Press (3-3-3-3-3)
Metcon (AMRAP – Reps)
7 min EMOM
7 ring dips at the start of each minute
then max sit ups for remainder of minute
(RX+ 10 Ring Dips)

/by

CrossFit WOD, October 19, 2019

10.19.19

Deadlift (1-1-1-1-1-1)
Metcon (Time)
1 rm deadlift

3 rounds
20 pull ups
20 push ups
20 Sumo DL (185/135)

/by

CrossFit WOD, October 18, 2019

10.18.19

Metcon (AMRAP – Rounds and Reps)
4 min work – rest 2 min – 8 min work – rest 3 min – 12 min work
5 squat box jumps (full depth squat then box jump = 1 rep)
10 ring rows
15 Hollow rocks

Pick up where you left off from previous working set

/by