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CrossFit WOD, September 3, 2021

09.03.2021

Warm-up
3X
10 Shoulder Activations
8 HR Push-ups
6 Kip Swings
4 Pull-ups
.2 mile AB
Bench Press (6X2)
Then

4X12 BB Row

Work up to 80% of 1 RM on last 3 sets.

Metcon (Time)
Buy in: 1000m Row

4 Rounds:
DBL KB Complex
1 Squat Clean
2 Front Squats
3 Thrusters
30 Flutter Kicks

Cash out: 1000m Row

1.5/1 Pood

WODS
Posted on September 2, 2021

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