October 16, 2019

QuickFit

Warm Up:
6 Min EMOM
1) 100m run
2) 10-15 Tuck Jumps
3) 10 -15 scap push ups

WOD:
Buy In: 500m Row
100 Ball Slams
100 Box Jumps
50/50 Renegade Rows (R+L=2)
Cash Out: 500m Row
*Work can be split however*

CrossFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 10/10 sidelying shoulder ER
2) 10-15 scap push ups
3) 6-8 Segmented Muscle Clean (bulid)

WOD:
1200m Row
20 Power Cleans (185/135)
1100m Row
30 Clean (165/115)
1000m Row
50 Cleans (135/95)