10/16 wed wod

Main – CrossFit

Warm-up

Warm-up (No Measure)

25 Jumping Jacks
15 Pushups
15 Pullups
25 Jumping Jacks
15 Lunges
15 OHS Squats with empty bar
25 Mountain Climbers
Group:
Hot Potato Slamball Game
Group Double Under Game

Weightlifting

Deadlift (3×3 80%)

Bench Press (3×3 80%)

Metcon

Metcon (Time)

6 Rounds
13 DB Thruster (guys/30-35lbs, girls 20-25lbs)
13 Ring Dips
13 GHDs