CrossFit- October 21, 2019

 In WOD
Monday

Metcon (AMRAP – Reps)
Fitness
EMOM 21:
1) 12/9 Cal Row
2) 5 Hang Power Clean
(115/80)
3) 12 Hand Release Push-ups
Metcon (AMRAP – Reps)
Performance
EMOM 21:
1) 15/12 Cal Row
2) 5 Hang Power Clean
(155/115)
3) 12/9 HSPU
Metcon (Weight)
Fitness & Performance
4 Rounds: In 20:00
10 DB Bench Press @22×1
rest 1:00
10 GHD Back Ext. @20×1
rest 1:00
12-15 Band Tri Ext. (2 second pause)
rest 1:00

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