10.24.19 – WOD + ROMWOD

by | Oct 22, 2019 | W.O.D.

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Scaps, Lats, Traps, Delts, Thoracic Spine

Activation: 1×10 M-Y-T’s (orange band)

Warm-up

2x

10 Pass Throughs

10 Barbell Press

10 Barbell Goodmornings

Split Jerk

3×5 @ 75% 1 RM

Metcon (AMRAP – Rounds and Reps)

15min AMRAP
10 HSPU (Deficit 2 plates)

20 Alt. DB Snatch (50/35)

200m Row