CrossFit WOD, September 22, 2019

SundayWarm-upWarm-up400m Med Ball Line Run!
Then…

– 10 Reps in unison PVC Pass
– 10 Reps in unison PVC Behind Neck Press
– 20 Reps Med Ball Squat and Toss Back and Forth (3-4 feet apart)
– 20 Reps Med Ball Twist and Hand Off (seated back to back)
– 10 Reps Med Ball Burpee and Chest Pass (3-4 feet part)

Quick Rest…

– 10 Reps in unison PVC Pass
– 10 Reps in PVC OHS (½ ROM focus on perfect mov’t, ½ squat then stand)
– 10 Reps in PVC OHS (FULL ROM focus on moving slow, :01 pause at bottom)WorkoutMetcon (Time)FOR TIME
15-12-9
Overhead Squat (75/55)|(45/35)
Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)
Toe to Bar

into…

12-9-6
Overhead Squat (95/65)|(65/45)
Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)
Toe to Bar

into…

9-7-5
Overhead Squat (115/75)|(75/55)
Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)
Toe to Bar

-16:00 Hard Cap-

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