CrossFit WOD, September 24, 2019

9242019

Skill
Metcon
12 minute clock:
6 sets of:
3 beat swings
+ 3 Kipping pullups
+ 3 Kipping Chest to bar Pullups.
-between sets-
20 Hollow Rocks
10 Single Leg Deadlifts into pistols (5 each leg).
Metcon
12 minute clock:
6 sets of:
6 negative jumping pullups. (Use bands to support a 5 second drop as needed.)
-between sets-
30 second hollow hold
10 Single Leg Deadlifts.

Metcon
Metcon (Time)
For time:
800m Run
30 Pull-ups
60 Walking Lunges
20 Chest to Bar Pull-ups
80 Walking Lunges
10 Bar Muscle Ups
100 Walking Lunges
800m Run.

Row 1000, Bike 1.25 miles, Ski 1000 as modification or if avoiding rain.
If you can’t do Chest to Bar, do 30 pullups, if you can’t do BMUs, do 20 C2B or 30 pullups.
Metcon (Time)
For Time:
800m Run
30 DB Snatch 35#/20#
60 Lunges
20 DB Snatch
60 Lunges
10 DB Snatch
60 Lunges
800m Row