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CrossFit WOD, October 30, 2018

CrossFit WOD, October 30, 2018

181030

Warm-up
Warm Up
Weighted Pull-ups (5 5 5 5)
This is Pull Up Work for everyone – if you have a strict pullup then you do sets/reps and maybe weighted. If not we do progressions to get us better.
Bent Over Row (12 12 12 12 12 )
prone rows w/ BB
Metcon (AMRAP – Rounds and Reps)
9 Min AmRap
11 Burpee over abmat
11 Pull Up

Every 1:30 do 20 Sit – Ups