CrossFit WOD 9/17/19

Metcon

Metcon Prep:

Demo

3 rounds

150m Row

5 Burpees

5 Box Jumps

100m Run

Brief

3.2.1.Go!

Small (Time)

3 Rounds for time of:

1000m Row

50 Burpees

50 Box Jumps, 24″

800m Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
To learn more about Small click here
*The Burpees are the highlight here. Be conservative. Expect 4-7 Minute to complete. Cap yourself @ 7 min of effort.

**Everything will feel labored after the first round. Be conscious of your pace from the begining.

***Pay attention to everything single box jump. Mistakes happen when your get complacent. Adjust to a confident height.

Workout of the Day

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    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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