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WODs

CrossFit WOD, October 31, 2019

By October 27, 2019No Comments
Happy Samhain!

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Back Squat (E2M x 5, 3 Reps Increasing)
Every 2 minutes for 5 rounds, perform 3 Back Squats. Increase the weight each set, maintain form and record your best 3.

Metcon
Happy Samhain!
For time:

2K Row

* EMOM STOP and perform 6 Air Squats.

* STIMULUS * Start on the rower. Maintain your output and keep a 80-90% effort. You must stop every minute and perform 6 Air Squats.

Extra Work
Metcon
3 sets:

Single Arm KB Deadlift x 10 each side
Forearm Plank x 1:00
Alternating Single Arm KB Overhead Press x 10 each arm