CrossFit WOD, October 1, 2019

10012019

Skill
Rope Climb (2-2-2-2-2)
10 Hi Hang Snatch 45/33. Skill practice between sets
Rope Get Up (3-3-3-3-3)
Lower yourself down to the ground with the rope and then pull back up hanging from the rope while completing a knee tuck.

15 banded squats between

Metcon
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP:
200 meter run
15 Power Cleans 95/65
15 Burpees over barbell

200 meter run counts as 1 rep. If you start the run before 18 is up, it’ll count as long as you finish.
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP:
200 meter run
15 Hang Power Cleans (feel good weight)
15 Burpees over barbell

200 meter run counts as 1 rep. If you start the run before 18 is up, it’ll count as long as you finish.