19. Oct
CrossFit WOD, October 19, 2023
CrossFit – Thu, Oct 19
Warm up
<p>7s</p><p>Hip halo</p><p>burgener clean</p><p> </p><p>8-12 minutes moving through<br />:45 Row (moderate)<br />:45 Run (moderate)<br />5 No Jump Burpee<br />10 Lateral Hop Over Rower<br />5 Broad Jump</p>
Power Clean (3-2-1-3-2-1-1-1)
<p>3 Power Clean @ 6/10 RPE<br />2 Power Clean @ 7/10 RPE<br />1 Power Clean @ 8/10 RPE<br />3 Power Clean @ 7/10 RPE<br />2 Power Clean @ 8/10 RPE<br />1 Power Clean @ 9/10 RPE<br />1 Power Clean @ 9+/10 RPE<br />1 Power Clean @ 9+/10 RPE<br /> </p>
Rummy (Time)
<p>2 sets (1 set every 10 minutes)<br />20/16 Calorie Row<br />20 Burpee Over Rower<br />20/16 Calorie Row<br />-at 5 minutes-<br />200m Run<br />15 Burpee Broad Jumps (4/3ft)<br />200m Run<br />-rest until 10 minutes then start at the top-</p>