WOD

WORKOUT OF THE DAY


October 10, 2018CrossFit

Gauntlet CrossFit – CrossFit

Warm-up

8 MIN CLOCK:

800m run/1000m row/50 cal bike (5:00 cap)

3:00 foam roll/mobility/stretching

3 rounds (moving with purpose)

5 push ups

5 scorpions

5 child’s pose to cobra

5 air squats

Starter

Snatch

Every 2 minutes, for 20 minutes (10 sets):

Snatch x 1 rep

Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

Finisher

Metcon (Time)

Complete rounds of 21, 15 and 9 reps for time of:

Bar-Facing Burpees

Hang Squat Snatches (95/65 lbs)


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