CrossFit WOD, September 30, 2019

MondayWarm-upWarm-up2-3 SETS FOR QUALITY
200m Jog
10 Alt Single Leg Good Mornings (with light DB)
:10 Hollow Hold
10 DB Thrusters (:01 pause at top)
:10 Hollow Hold
10 Up-Down + Box Tall Step-Up (Jump in rounds 2 and 3)SkillMetconEMOM x 8 MINUTES
MIN 1 – 3-5 Tall Box Jumps*
MIN 2 – 2-3 Wall Walks

*Suggested max height of 36″WorkoutMetcon (3 Rounds for reps)3 SETS (4:00 ON / 2:00 OFF)
200m Run
20 Box Jump Over (24/20)
20 Wall Balls (20/14)|(14/10)
Max Deadlifts (275/185)|(185/125)

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