CrossFit WOD, October 19, 2018

10.19.18

Metcon (Time)
3 rounds
20 HR Push Ups
20 swings (55/35)
50 DU
500m Row
rest 3 minutes after the 3 rounds
then
1 round of
40 HR Push Ups
40 Swings
100 DU
1000m Row

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CrossFit WOD, October 17, 2018

10.17.18

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

Start the WOD with a 400m Run

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CrossFit WOD, October 16, 2018

10.16.18

Metcon (AMRAP – Rounds and Reps)
6 min AMRAP
10 Pull Ups
10 Burpee Box Jumps (24/20)

4 min rest before next AMRAP
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP
10 Burpee Box Jumps (24/20)
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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