CrossFit WOD, October 9, 2019

Wednesday 9th October 2019

Warm-up
Warm-up
400m run
3 rounds
10 KB deadlifts
25 DUs (50 singles)
10 light wall balls

3 min pulling EMOM, stretch lower back and hamstrings after sets.

Scale the weight of the deadlifts to a weight that you could manage 15 reps with when fresh. the deadlifts must be done in sets and NOT singles. Scale the DUs as needed and look to get the wall balls done in 2-3 sets.
Push hard on the final run.

Bit of accesory work afterwards, look for good range of motion on all exercises.

Metcon
Metcon (Time)
For time

800m run
50 Deadlifts 80/55kg
100 DUs
50 Wall balls 20/14lb
800m run

16 min cap

Scale the weight of the barbell that you could mange a set of 15 reps when fresh. NO singles allowed on the deads. Scale DUs to 200 singles or 50 DUs.

Accessory
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP

12 hand release press ups
15 hollow rocks
18 barbell bicep curls 20/15kg

Scale to press ups on your knees, sit ups and a lighter barbell.