Fri 10/25 WOD

Main – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warmup
Alternate Reps
20 Pushups
18 Slamballs
16 Wallballs
14 Hang Snatch Empty Bar
12 Dips
10 Pullups
Group: D-Rom

Weightlifting

Push Press (5×3 85% of shoulder press)

Front Squat (5×3 80%)

Metcon

Thirteens (Time)

Complete in any order:
13 Chest-2-Bar
13 Goblet Squats 53/35 KB
13 HSPUs
13 Box Jumps 30/24
Row for 13 Calories
13 Toes to Bar
13 Shoulder-2-OH 135/95
13 OH Walking Lunges 45/25
13 Kettlebell Swings 53/35
13 Wallballs 20/14
13 Burpees
13 GHD Situps
13 Back Squat 135/95 (From Ground)