WOD

09/23/2019

By September 16, 2019 No Comments

The MVMT LAB – CrossFit

Warm-up

Squat Warm Up (No Measure)

2rds

:30sec Ipsilateral Deadbugs

10 Cossack Squat (5+5)

5 Duck Walks Forward & Backward

5 Duck Hops Forward & Backward

10 Jumping Squats

30 Shoulder Taps

200m Run

Weightlifting

Back Squat (3×3 find a new 3RM)

Metcon

Metcon (Time)

3rds

Run 200m

5 Back Squats from Ground 185/135

Run 200m

5 Sandbag Squat Cleans 90/70

Modifications:

Black: Cut run to 100m

White: Cut run to 100m and 2rds

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