22nd August 2019
WOD WOD, August 23, 2019
Tap n GO!!!
Warm-up
Deadlift (Weight)
E3M x 5:
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
1×5 @ 70%
1×8-10 @ 40%
*Tap and Go reps
*After each set 100m Jog
Metcon (Time)
Crossfit Endurance
4 Rounds for time:
400m Run
50 DU
12 KB Swings
1min rest
Rx 24/16
Rx + 32/24 (must be unbroken)
18min cap
OPTIONS:
Dubz : 25 / 75 x singles
KB Reduce Load
B) DL Prep – Class BB beakdown coaches call