WOD

CrossFit Triad WOD 10/20/17

Metcon
Lady Mash Up (Time)
Rx
3 Rnds Cindy
5 Pullups
10 Pushups
15 Air Squats
2 Rnds Nancy
400m Run
15 OH Squats (95/65lbs)
1 Rnd Eva
800m Run
30 KB Swings (32/24kgs)
30 Pullups

Scale
3 Rnds Cindy
5 Jumping Pullups
10 Pushups
15 Air Squats
2 Rnds Nancy
400m Run
15 OH Squats
1 Rnd Eva
800m Run
20 KB Swings
30 Jumping Pullups

Oct. 19th – WOD

METCON

Deadlift
1-5-10-15

Total weight lifted across all 31 reps.

Oct. 18th – WOD

15 MINUTE AMRAP

  • 500M Row
  • 20(Rx), 15(Sc) Wall Balls
  • 40(Rx), 30(Sc) Mountain Climbers

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