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22nd August 2019

WOD WOD, August 23, 2019

Tap n GO!!!

Warm-up
A) Athletic Flow / Glutes
B) DL Prep – Class BB beakdown coaches call
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

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