October 7, 2019

QuickFit

Warm Up:
EMOM 6 mins:
1) :30-:40 Mountain Climber
2) 15-20 Frog Pumps
3) 10-15 DB Good Morning

WOD:
18min AMRAP
18 Wall Balls
9 Devil Press
36 Double Unders (3:1)

CrossFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 9 mins:
1) 15-20 Frog Pumps
2) :30-:45 Mountain Climbers
3) :30-:45 Wall Sit

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: 5 RM – Go get a PR!

WOD:
30-25-20-15-10-5
Wall Balls
25-25-25-25-25-25
Double Unders (2:1)