CrossFit WOD, September 27, 2021
09.27.2020
Warm-up
Paused Front Squat (6×3)
@75% 1RM
3 Second pause on first rep only.
Metcon (AMRAP – Rounds and Reps)
5min
5 Double KB Squat Clean
10 Double KB FR Alt Lunge
12/10 Cal AB
Rest 2 min
1.5/1 pood
Metcon (AMRAP – Rounds and Reps)
5 min
5 Double KB Clusters
10 Double KB RDL
12/10 Cal AB
1.5/1 pood
10 Samson Lunge w/ Band Pass Through
10 Band Goodmornings
10 Band Squats
10 Heel Taps
200m Run
Then W/ empty barbell
2X
8 Goodmornings
8 Squats