CrossFit WOD, October 9, 2019

CrossFit WOD, October 9, 2019

WOD for 10/09/2019

Warm-up
Warm-Up
3 Rounds
10 Face Pull + Y Press
10 Bottoms Up KB Press (5 each side)
:20 Active Pull-Up Bar Hang (lats active)
Metcon (AMRAP – Reps)
MetCon 1
On the 3:00 x 4 Rounds:
15/12 Bike
40 Double-Unders
Max Strict HSPU or Push-Ups with remaining time

MetCon 2
For Time:
21-18-15-12-9-6-3
Toes To Bar
Burpees
Calories on the Bike

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