CrossFit WOD 9/30/19


Single arm Barn door

Candle stick hold x10

Candle Stick Squat x10 each arm

Back Squat Prep:

Half Squat


Tempo practice

Metcon Prep:

KB Squat Clean-

Front Rack

Front Squat


Squat Clean

Plyo Push-up demo and practice

Back Squat (5×5)


**Spend 10m finding working weight.

***Slow tempo on the decent. Pay attention.

****Find a weight that will challenge you, but it is maintainable across the 5 sets.

Metcon (AMRAP – Rounds)

KB Hang Squat Clean x10 R. Arm

x10 Burpees

KB Hang Squat Cleans x10 L. Arm

x10 Plyo push-ups over KB (5 each arm)

Amrap 12