CrossFit – Wed, Oct 1
Warm up – Wednesday (AMRAP – Reps)
8:00 AMRAP
30 Single Unders
10 Banded Good Mornings
10 Dynamic Squat Stretches
25ft Lizard Crawl
5 Kip Swings
3 Back Squats (3-second pause w/ empty bar)
Back Squat (Back Squat (Wave 5)
3-2-1, 3-2-1 @ 78-88-93%, then back to 83-88-93%)
3-2-1, 3-2-1 @ 78-88-93%, then back to 83-88-93%)
Metcon – Wednesday (AMRAP – Reps)
2 Sets
6:00 AMRAP
6 Kipping Chest to Bar Pull-ups
12 Wall Balls (20/14)
24 Double Unders
-rest 2:00 between sets-
(KG conv: 9/6 WB)
RX+
2 Sets
6:00 AMRAP
8 Kipping Chest to Bar Pull-ups
16 Wall Balls (20/14)
32 Double Unders
-rest 2:00 between sets-
(KG conv: 9/6 WB)