CrossFit WOD, September 6, 2018

Core Chipper

Warm-up
Warm-up
7:00 AMRAP
Run/Row 400m once
Then:
20 DU/SU
3 Burpees
6 Pull-up/Ring Row
9 Ab-mat Sit-ups

Weightlifting
15:00 Time Cap
Deadlift (3x3xAMRAP)
3×5 at 50%
1×3 @ 70%
1×3 @ 80%
AMRAP 90%

Mobility
1:00 Foam Roll Hip Flexors each side
1:00 Cobra (seal) or sphynx if you need to stay on elbows

Metcon
20:00 Time Cap
Core Chipper (Time)
50 DU
40 T2B
30 RKB 53/35#
20 Burpees
10 KB One armed Overhead Squat
5 Each Side
20 Burpees
30 RKB
40 T2B
50 DU
Rx+ 70/44# GHD

Scale 3:1 singles, Ab-mat situps, weight as needed on KB