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WODs

CrossFit WOD, October 30, 2019

By October 27, 2019No Comments
Pangangaluwa

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Push Press (E2M x 5, 3 Reps)
Every 2 minutes for 5 rounds, perform 3 Push Press. Increase the weight each round and record your heaviest 3.

Metcon
Pangangaluwa
6 Rounds for time: 12 Min Cap

10 Deadlift
8 Push Press
30 Double Unders

Rx = 95/65#
Rx+ = 115/75#

* STIMULUS * Unbroken reps on the barbell. Stay smooth and consistent on the rope. Under 2 mins/round

Mods – 1.) Barbell weight 2.) 15 DU Attempts/60 Singles

Extra Work
Metcon
Row:

4 x 500m each @ 9/10 RPE

Rest 1:30 between each