CrossFit WOD, September 27, 2021

CrossFit WOD, September 27, 2021

9/27/21
MoFlow Monday 6:30pm and Thursday 5:00pm

Metcon

Gymnastics
Metcon (AMRAP – Reps)
Strict pull-ups
ADV RX
10 – 10 – 10 – 10

RX
8 – 8 – 8 – 8

10 minute time cap

Weightlifting
Front Squat/Back Squat (5 x 3/2 Climbing)
Every 2 minutes x 10
3 Back Squats
2 Front Squats

No rest in between movements. Finish your 5 Back Squats and go right into your Front Squat then rest out the rest of the 2 minutes. Repeat for 5 Sets.

Start around 65% and end around 85% of you Front Squat max

Metcon
Metcon (Time)
5 Rounds For Time:
12 T2B
21/15 Cal Bike

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