SAT SEPTEMBER 14, 2018 - CROSSFIT

crossfit-composure-wod09152018

Warm-up

400 Meter Run
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3 Rounds:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Jerks
5 Burpees over the bar

Metcon

Metcon (Time)

"Fender Bender"
Teams of 3

400 Meter Run
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Run
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Run
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)Time Cap: 30:00

Cool Down/Mobility

Foam Roll, 10 Passes Each:
T-Spine, Lats, Low Back, Glutes, and Quads.

 

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