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CrossFit WOD, October 4, 2018

CrossFit WOD, October 4, 2018

181004

Warm-up
Line Drills
400M Run

Cubans, Ys, Ts

Shoulder Press (4 4 4 4 )
superset with bent over row, work up in weight to AHAP
Bent Over Row (10 10 10 10 )
your chose, work up or stay at same weight
Metcon (Time)
21-15-9
Supinated Grip Ring Rows
Strict HSPU
7 min cutoff