CrossFit WOD, September 23, 2020

CrossFit WOD, September 23, 2020

9/23/20

Gymnastics
Metcon (AMRAP – Reps)
On the 2:00 x 5 Rounds
8 Bar-Facing Burpees
20 DU
Max kipping HSPU with Time remaining.
-No rest between rounds
-Score is total number of HSPU

ADV RX as written
RX Max Push Press 95/65

Metcon
Metcon (AMRAP – Reps)
AMRAP x 5, Rest 5:
60 Lunges
200m Run
Time Remaining Max Calorie Row

AMRAP x 5, Rest 5:
30 Single Front Rack DB Lunges (50/35)
200m Run
Time Remaining Max Calorie Row

AMRAP x 5, Rest 5:
20 Double DB Front Rack Lunges (50/35)
200m Run
Time Remaining Max Calorie Row

Lunges are in place not walking
Score is Calories on the Row

Scaling options for the Run:
12/9 Cal Bike
Scaling options for the Row:
Max any machine or Max Burpees

CF Games 2020
Nasty Nancy (Time)
5 rounds:
500-m run
15 overhead squats
15 bar-facing burpees

W 125 lb. M 185 lb.

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