CrossFit WOD, October 31, 2019

Thursday 31st October 2019

Warm-up

Metcon
Metcon
Like other Thursdays during the open, either do the wod below or use this time to work skills/technique. Ask coaches for help.

Things we haven’t yet seen in the open are
OH squats
Squat cleans/snatches
Muscle ups, bar and ring
Pull ups/C2B

These are all things that may pop up that everyone could do with practicing.

Metcon
Metcon (Time)
Every 5 minutes x 5

500/400m row
25 Sit up
20 KB swings (Russian)

Scale and take staedy if you planning on doing the open tomorrow.
If not then go hard and look to be a squick as possible each round.

Scoring your slowest round.