CrossFit WOD, October 14, 2024

CrossFit – Mon, Oct 14

Warm-up

Warm Up

3 Rounds
45-second Row
10 Cossack Squats
5 Roll and Reach
5 Deadlifts (empty bar – build across sets)

SWOD

Deadlift (Weight)

Every 2:00 x 6 sets

6 Deadlifts

*Build for 2 sets

*Stay at 75% for 4 sets

WOD

Metcon (Time)

27-21-15-9
Calorie Row (women: 21-15-12-7)
Hang Squat Cleans (75/55)

*Target time: 8-10 minutes
*Time cap: 14 minutes

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