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Today's WOD
Tuesday 08/20/2019
CrossFit 611 – CrossFit
Warm-up
200m Jog
10:00 Minute R4WU (Rounds for warmup)
10 Empty Barbell Romanian Deadlift to the floor (warmup the hamstrings)
5 Wallballs (light)
10 AirSquats
5 Wallballs (light)
10 Airsquats
5/4 Cal Bike
Strength/Conditioning
Continuous Clock
Deadlift
@ 0:00
10:00 to Build in Load on DL and
Prep Central Nervous System
Metcon (AMRAP – Reps)
@ 10:00
24:00 Alt EMOM
Min 1: 20 Wall Balls (20/14)
Min 2: 10/7 Cals (Bike) or 12/9 Cals (Ski)
Min 3: 10 DL (225/155) + AMRAP Lateral Burpees over Bar
Min 4: :60 Rest/Walk (Nasal Breathing Only)
RX = Completing every rep during each minute at prescribed weight/cal
Score is Total Burpees over the Bar
