WODs

CrossFit WOD, October 13, 2018

By October 12, 2018 No Comments
Paulaner

Warm-up
Warm-up
Coach’s Choice

Metcon
Paulaner
For time: 24 Min Cap

1K Row

3 Rounds:
21 Deadlift 115/75# Rx/ 135/95# Rx+
15 Burpee Over Bar
9 Shoulder to Overhead " "

1K Row

One bar per customer. Scaling – 1.) 3K Bike 2.) Barbell weight 3.) No push-up Burpees/Step-over bar

Extra Work

<div class="soswodify_component_comment" Relax, enjoy the weekend and eat some donuts. AMISH MARKET FOR LIFE!