October 2, 2019

QuickFit

Warm Up:
EMOM 8 mins:
1) 100m Run
2) 10 DB Goblet Squat
3) 10 DB Good Mornings
4) 20m/arm DB OH Carry

WOD:
15min AMRAP
3, 6, 9, 12….
DB Cleans (50/35)
Single Arm DB Squat
50, 100, 150, 200m Run

CrossFit

Warm Up:
400m RUN
THEN- EMOM 12mins:
1) 10 Prone PVC Lift offs
2) 8/8 Half kneeling Single arm DB OH Press
3) 20m/arm DB OH Carry
4) 8 muscle cleans

Strength: Power Cleans
Level 1: Technique
Level 2: 5 x 4 (Build)
*Must be touch and go*

Partner WOD:
400m Run
20 G2OH (95/65)
300m Run
20 G2OH (115/85)
200m Run
20 G2OH (135/95)
100m Run
20 G2OH (155/115)