WOD 10/9/19


WOD 10/9/19

Cardio Junkie – 10 min cap

“Flight Simulator” 

Unbroken DU For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

* max target burpees in remaining time 


CrossFit Upper Body Building- 10 min amrap 

10 Barbell Floor Press

Max Weighted Push-ups

10 Barbell Bent Over Rows

Max Bicep Curls

* loads vary depending on person


Gymnastics WOD – 10 min clock 

complete the following in any order …

300’ Handstand Walk (modify with double arm waiters carry or shoulder touches)

50 weighted Pistols (modify with weighted Step-ups or pistols to a box)

Accumulate 2 min L-Sit


The Open starts this Thursday. We will be doing the workouts every Saturday