CrossFit WOD, February 4, 2020

CrossFit WOD, February 4, 2020

WOD for 2.4.20

Warm-up
Metcon
OH Band Distraction x 2:00 each side

Bear Crawl 200′
Crab Walk 100′
Inch Worm 50′

Workout Of The Day
Metcon
Gymnastics Strength
Alt. EMOM x 10:00
1 – Max Wall Walks
2. 3-5 Strict Pull-Ups with a :05 negative each rep. If you don’t have a strict pull-up do a jump to get over the bar then do the negative.
Metcon (AMRAP – Reps)
5 Rounds Of
In 3:30
Run 400m
21 KB Swings
with remaining time
Max Rep Burpess
rest 1:30 between Rounds

Rx = 53/35 lb KB

Coaches Note
If you did Helen Rx you should be using the Rx KB today.

This workout should hurt. I want you to focus on the transitions. The goal is not to rest, not to chalk up and not to adjust the pony tail between movements. The goal is to get right into the next thing. Avoid the comfort that the rest gives and see what happens when you push yourself past it.

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