CrossFit WOD, September 28, 2019

I-200Warm-upWarm-up3 ROUNDS*
60 Single Unders
10 Lunge → Goblet Lunge → 4/4 KB OH Lunge
7 Push-ups → :20 Ring Support Hold → 7 Dip Negative
10 KB DL → 10 KB Russian Swing → 7 KB American Swing
10 Sit-up → 10 Leg Lift → 10 Hanging Knee RaiseWorkoutMetcon (Time)FOR TIME W PARTNER
200 Russian KB Swings (70/53)|(53/35)
200 Alt. V-Ups
200 Box Jumps or Step-ups (24/20)
200 Plate OH Lunge (45/35)|(35/25)

*Teams can partition the reps in any order.1 works 1 rests. Complete in any order.News**UPCOMING EVENTS**
The only thing that could make the OPEN better is a team WOD…WELL…you got it!!! This year we are doing the OPEN in teams of 4!
2 Men & 2 Females tag in and out on 1 OPEN WOD each week. Its going to be LIT so make sure you grab a team and get signed up here:
https://events.membersolutions.com/event_register.asp?content_id=79914&fbclid=IwAR2cNTX56WDU55YAbQPMsH-oxhNy8ZtuGIGSignAXMqretOp644iSpFZ8-k

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