CrossFit WOD, October 4, 2022

CrossFit – Tue, Oct 4

Warm up
<p>1 minute row or AB then,</p><p>0:30 Active Samson Stretch<br />0:30 pvc pass through<br />0:30 Straight Legged Sit-Ups<br />0:30 Side to Side Lunge</p><p>0:30 Calf Stretch on Post (left side)<br />0:30 Calf Stretch on Post (right side)</p><p> </p>
Power Clean (take 10 minutes to warm up to WOD weight)
<p>take 10 minutes to warm up to WOD weight</p>
Metcon (Time)
<p>5 Rounds For Time:&nbsp; 25 MINUTE TIME CAP<br />60 Double Unders<br />9 Hang Power Cleans&nbsp;<br />1-2-3-4-5 Rope Climbs<br /><br />Rest 1 Minute After Each Round</p><p>RX = 105/75</p><p>RX+ = 155/105<br />Score = Time it takes to complete the workout</p>