CrossFit WOD, October 3, 2018

Oct 3rd

Weightlifting
Overhead Squat (2-2-2-2-2-2)
Metcon (Weight)
4 Sets:
50ft DB overhead lunge
5 Wall squats 3-3-1 tempo

Metcon
Metcon (AMRAP – Rounds and Reps)
12 min alt EMOM:
Wall balls x15
RKBS 70/53# x15
Burpees x15

Rest 2 minutes

6 min AMRAP:
Wall balls x15
RKBS 70/53# x15
Burpees x15

Metcon (AMRAP – Rounds and Reps)
12 min alt EMOM:
Wall balls x8-12
RKBS 53/35# x8-12
Burpees x8-12

Rest 2 minutes

6 min AMRAP:
Wall balls
RKBS 53/35#
Burpees
*use same numbers as what you hit in the EMOM.