CrossFit All Levels WOD, September 12, 2019
Crossfit 9/12/19
Bench Press (5 x 3 )
Warm up to 60% and build from there. Ok to repeat weight
Metcon (Calories)
20 min emom
Min 1 = 10 OHS 95/65#
Min 2 = 50 DU’s , 1:1
Min 3 = 20 medball
Sit ups/Russian twists
Min 4 = :45 sprint
( row, bike or run)
Min 5 = rest
Record cals if you choose
Bike or row.
If you run I will allow the meters to be added to sept challenge 🙂
Min 2 = 50 DU’s , 1:1
Min 3 = 20 medball
Sit ups/Russian twists
Min 4 = :45 sprint
( row, bike or run)
Min 5 = rest
Record cals if you choose
Bike or row.
If you run I will allow the meters to be added to sept challenge 🙂
