CrossFit WOD, April 20, 2018

April 20th

Weightlifting
Metcon
Alternating EMOM
*16 Banded tricep pull downs
*16 DB shrugs (forward and back)
*20 Bench facing reverse flys
*Rest
*Rest

Metcon
Metcon (3 Rounds for reps)
"20/20"
3 Rounds in teams of 3…
20 cal bike/ski/row sprint
20 Ab-mat sit ups
100ft farmer carry 88/70
Metcon (3 Rounds for reps)
"20/20"
3 Rounds in teams of 3…
20 cal bike/ski/row sprint
20 Ab-mat sit ups
100ft farmer carry 53/35

Cash Out
Metcon
*For quality
L2 30 Toe spot muscle ups
L1 30 Shoot throughs