CrossFit WOD, October 3, 2019

Thursday 3rd October 2019

400m run
3 ronds
10 kip swings
10 press ups
10 jumping air squats

3 min pushing EMOM,
shoulder and hip stretches between sets

Two part metcon, work your way through the 3 rounds of the first part before starting on the 3 rounds of the snatches and thrusters. Only try RX+ if you can defiantly do the C2B in no more than 3 sets. Look to complete the thrusters in 2 sets.

Core work to finish with, if scaling to leg drops keep them STRICT.

Metcon (Time)
3 rounds
400m run
15 C2B RX+/ Pull up RX


3 rounds
16 Alt KB snatch 24/16kg
15 Thrusters 42.5/30kg

20 min cap

Look to complete the gymnastic in no more than 3 sets. Choose between RX+, RX or scale to any pulling movement you find challenging and scale the weight of the KB and thrusters.

Metcon (AMRAP – Rounds and Reps)
8 min AMRAP

6 – Strict T2B
12 – med ball sit ups 20/14lb
18 – sit ups

Scale the strict T2B to strict leg drops.