Categorized as: WOD

10-18-17 CrossFit WOD

CrossFit Code Red – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: Hollow Rocks

10 Min:

5 Baby Makers

5 Push-ups

5 Deadlifts

5 Font Squats

5 Push Jerks

Weightlifting

Metcon (Weight)

EMOM 8 Min:

Deadlift

Hang Clean

Front Squat

Split Jerk
Full Control – Choose weight for 8 rounds or build to heavy complex.

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Mobility

Metcon (No Measure)

2/2 Min:

Twisted Cross