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CrossFit — October 21, 2021

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2021.10.21

Warm-up
10 banded good mornings
5 inch worms w/ push up
5 hang power snatch
5 OHS
5 ring rows
Metcon
10:00 E2MOM
1-3 RMU (or RMU progression)
8 KB* single leg RDLs / leg
*hold KB in both hands

don’t "use up" all of your RMUs here!! it’s never a bad idea to work on progressions, even after you’ve learned a skill.
Metcon (AMRAP – Reps)
6x :90 work / :90 rest
3 ring rows
6 squat snatch (75/55)
max burpees over the bar*

A+ pull ups
*may be bar facing or lateral
Masterss 60+ squat clean (55/35), up downs over the bar
Metcon (AMRAP – Reps)
6x :90 work / :90 rest
3 RMU
6 squat snatch (115/80)
max box jump overs (30/24)

score is total box jump overs or burpees over the bar for all 6 rounds!!

CORE ACCESSORY
3 RFQ:
12 alt. hanging knee raises (w/ twist)
12 plank shoulder taps
12 hip extensions w/ :02 pause @ top