CrossFit WOD, September 24, 2019

TuesdayWarm-upWarm-upAMRAP x 9 MINUTES
1:30 Bike (:45 hard / :45 easy)
10 Alt. SA DB Deadlift (sumo stance)
5/5 SA DB Overhead Lunge
10 Jumping Air Squats
5/5 SA DB Strict Press (squat width stance)WorkoutMetcon (AMRAP – Reps)EMOM x 21 MINUTES
MIN 1 – 12 Alt. DB Split Snatch (50/35)|(35/25)*
MIN 2 – 12/10 Cal Bike
MIN 3 – Max “Unbroken” Wall Balls (30/20)|(20/14)

*For Split Snatch, arms alternate each rep. Feet can stay in same split position or alternate. Score for workout is total Wall Balls.Cool DownWarm-upFOR RECOVERY
4:00 Foam Rolling Quads & IT Band
4:00 Foam Rolling Upper Back & Lats

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