Skip to main content
WODs

CrossFit WOD, October 24, 2019

By October 20, 2019No Comments
Frog

Warm-up
Warm-up
Coach’s Choice

Metcon
Frog
For time: 40 Min Cap
w/ a partner!

70/65/60 Cal Bike
80 Burpees
100 Alternating DB Snatch
80 Burpies
70/65/60 Cal Bike

Rx = 35/20#
Rx+ = 50/35#

* STIMULUS * Split reps evenly with partner! Work together to complete burpees and snatches to the best of each others strengths. Sets of 10 on DB.

Mods – 1.) No push-up/Step-in/out burpees 2.) DB weight

Extra Work
Metcon
3 sets:

GHD sit ups x 10
Back Extensions x15

Use a band/assistance as needed.