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CrossFit 10/19/2021
Warm-up
0:00-18:00 Coach's Brief/Warm Up
2 Round
5 Inchworm
10 Air Squat
10 Cossack Squat

2 Round
5/Side Thread the Needle
5/Side Scorpion Stretch
10 Pass Thru
10 OHS

2 Round
5/Side Bird Dog
5 Scap Pull Up
10 Glide Kip

Barbell Warm Up
Strength
18:00-38:00 Strength Work
1a: Power Clean + 3 Push Press (6 x 1 building, odd minutes)
1b: Tempo Chin Up (6 x 3)
Even minutes, 4 second hold at top
Metcon
36:00-40:00 Set Up For WOD
42:00-58:00 Workout
58:00-60:00 Clean and Sanitize Station
Metcon (Time)
4 RFT

10 Deadlift (225/155)
15 Pull Up
400 M Run
BrewCity Home WOD
5 RFT

10 Burpee
15 Box Jump
400 M Run
 
 
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