CrossFit WOD, September 30, 2019

09302019

Skill
Front Rack Box Step-up (20-20-20-20)
Clean the weight and step up on a box that puts hip crease below parrallel

30 Hollow Rocks between sets
Farmer Carry Step-up (16-16-16-16)
With a Kettlebell/Dumbbell in each hand, step up on a box that puts hip crease below parrallel

30 second Hollow Hold between sets

Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Metcon (Time)
For Time:
100 Wall Ball shots

Use the heaviest ball you can while maintaining good depth and hitting the target.