CrossFit WOD, October 14, 2019

MondayWarm-upWarm-up3-5 Minutes of Foam Rolling then…

AMRAP x 5 MINUTES
10 Glute Bridges (pause :01 at the top)
10 Barbell Elbow Punches (5/arm with empty barbell)
5 Strict Press (pause :01 at the top)*
5 Burpees Over Bar (can jump over Jump Rope if needed)
20 Single Unders (or 10 DU)StrengthPush Press (10RM)ON A 12:00 RUNNING CLOCK…
Establish 10RM Push Press*

*Max 2 attempts at 10RMWorkoutMetcon (3 Rounds for reps)EVERY 4:00 x 3 SETS
15 Burpee Over Bar
20 Push Press (115/75)|(75/55)
30 Box Jump (20 or less)Optional FinisherMetcon (Time)FOR TIME*
Hit a 4th Set of the Workout!

*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!

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