WODs

CrossFit WOD, September 8, 2018

By September 7, 2018 No Comments
Amarillo

Warm-up
Warm-up
Coach’s Choice

Weightlifting
One Armed Dumbbell Rows (3 x 10 each arm)
Same DB for all 3 sets.
Single Leg RDL (3 x 10 each leg)
Using a pair of DB.

Metcon
Amarillo
4 Rounds:

1 Min Max Cal Bike
: 1 Min Rest :

1 Min Max Sumo Dead High-Pull 53/35# Rx/ 70/53# Rx+
: 1 Min Rest :

1 Min Max Jumping Bar Muscle-ups Rx/ Bar Muscle-ups Rx+
: 1 Min Rest :

Record your reps each round. Rx for jumping BMU is off a box w/ bar at chin.

Scaling – 1.) KB weight 2.) Bar height/Banded BMU

Extra Work
Metcon
12 Min EMOM:

10/8 Cal Bike

Record times each round.