CrossFit WOD 8/30/19


5m of double under practice BEFORE class

Bar asst squat hold

Squat hold (front rack)

Press in split/jerk


Push press

Hang clean

Tall jerk

Clean & jerk

Metcon prep:

10 dubs

10 sit-ups

3 chin-ups/MU

Clean and Jerk (3×2)

*15m to build to your heaviest 2 rep for today.

**3×2 @ 80%. Aim for consistency and routine movement.

Metcon (AMRAP – Rounds and Reps)

100 dubs/singles

30 sit-ups

15 MU/chin-ups
*strive for unbroken jump rope and sit-ups

**bar or rings for MU

***jumping chin-up w/slow lower for scale