CrossFit WOD, October 15, 2021

by | Oct 14, 2021 | Uncategorized | 0 comments

10/15/2021

Push Press (1 Rep Max)
Opt.1 -Test- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 2 -Build- 5×3 @ 75% of 1RM
Opt. 3 -Volume- Tempo 7×2 5 Sec. Descent @ 75% of 1RM
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
15 Calorie Row
12 KB Swings
5 Pullups/1 Rope Climb

Sub Row for 12 cals on Bike or 200 m. run

Metcon (AMRAP – Reps)
Optional Finisher:
GHD Sit-ups
5 Max-Efforts
Leave 3-4 RIR

Record total reps into wodify

Submit a Comment

Your email address will not be published. Required fields are marked *