CrossFit WOD, September 11, 2019

CrossFit WOD, September 11, 2019

WOD FOR 09/11/2019

Warm-up
Warm-Up
Bike 30/20 Calories
10 Pass Throughs
10 Overhead Squats
10 Prone Flexion Raises w/PVC
10 Prone Extension Raises w/PVC
10 Push-Ups
10 Strict Pull-Ups

Part 1 – Muscle-Up Top Set or Chest To Bar Top Set (1 max set of ring muscle-ups or chest to bar pull-ups)

Metcon
Strength Work (no measure)
On the 2:00 x 6 Rounds:
1/4 Max Ring Muscle-Ups or Strict Chest To Bar (use band to scale)
7-7-7-7-7-7 Front Rack Reverse Lunge (each leg use 55% of 1 RM Back Squat)
Metcon (AMRAP – Reps)
WOD
3 Rounds For Reps
1 Minute Max Bike Calories
1 Minute Alt Single Arm DB Hang Clean & Jerk (55/35 Ibs)
1 Minute Box Jumps (24/20)
1 Minute Rest

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