CrossFit WOD, September 30, 2019

Monday 30th September 2019

Warm-up
Warm-up
25/18 calories row
2 rounds
5 burpee
10 plate GTOH
10 sit ups

3 min pushing EMOM,
shoulder activation between sets

T2B practice to start with. Use this time to try linking them together or getting your first one.
Those of you have good T2B you get the chance do do an EMOM, small set of DU into a big unbroken set. This is a chance for you get get large sets of T2B complete.

Sprint intervals to finish, with gymnastics under fatigue as your score. Look to work hard and for good reps on your gymnastics.

Skill
Metcon (AMRAP – Reps)
10 min T2B skill work. Use this time to practice.

If you have good T2B and can string sets on above 8 together complete,

1 min on, 1 min off

25DUs
AMRAP unbroken T2B, once you drop off the bar that’s it. Rest until the next set.

Metcon
Metcon (AMRAP – Reps)
In 2 minutes complete

18/14 calorie row
9 burpee over the rower
AMRAP
RX+
Bar muscle up
RX
Pull up

2 min rest x 5

Score is total bar muscle up/pull up

This should be a sprint wod. Aim to get the calories done in under 1 minute, fast and dont stop on the burpees and big sets on the muscle up/pull up.