CrossFit WOD, September 28, 2018

Sep 28th

Gymnastics
Metcon
HSPU progression –
Strict Box HSPUs 3×8
Practice free standing HSPU with spotter (Singles)
Metcon
5 Wall walks
30 sec HS hold
10 Slow negatives (wall or box)
10-20 HSPU on box or work on timing of kip on wall

Metcon
Metcon (Time)
8 Rounds:
2 Wall walks
8 Deadlifts 225/155#
200m Run
Metcon (Time)
8 Rounds:
30 Mt. Climbers (&1&2&3…)
8 Deadlifts 60% 1RM
200m Run