October 18, 2019

QuickFit

Warm Up:
6 Min EMOM
1) :50 DU practice
2) 8-10 inch worms
3) 20m/arm DB OH carry

WOD:
15min Clock
3rds
20 Cal Row
15/15 Alt. DB Snatch
40 Double Unders (3:1)
Rest 1min
Remaining Time Max Burpee Over DB

CrossFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 8-10 Ring Push Up
2) 10-15 90/90 Y’s
3) 20m/arm DB OH carry

Strength: Bench Press
Level 1: 3×5 (+5lbs)
Level 2: 3×5 @ 90% 5RM from last week

Choose your own adventure:

WOD:
3rds
10/10 Alt. DB Snatch (50/35)
40 Double Unders (3:1)

FLEX:
3 Rounds
12 Rear Delt Flys
12 Floor Chest Flys
20 Front Plate Raises