© 2016 by CrossFit FUNCTION.

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October 20, 2016

October 20, 2016

Group WOD:

A. Joint Prep & Mobility:

Green Band:

- Hamstrings

- Shoulders (front of shoulders)

 

B. Dyamic Warm-Up:

EMOM 9:

1 - Shuttle Runs x 45 seconds

2 - Air Squats x 30 reps

3 - KBS x 15 reps

 

C. For Time:

1000m Row

50 Cal AB

30 Burpees to 6" Target

10 Rope Climb (15-20 Seated = Scaled)

 

Post results to comments.

 

Competition WOD:

A. 6 sets:

Deadlift x 3 reps @ 72% 1 RM

Rest 3 minutes between sets.

 

B. Push Press:

Build to a challenging 3-rep max, then;

 

C. At 85% of B, EMOM 5 x 5 reps.

 

D. 3 Rounds For Time:

3 Cleans (155/225#)

15 Pull-Ups

 

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