CrossFit WOD, September 19, 2018

Bar Lunch

Warm-up
Row 400
Then 3 Rounds
10 Banded Good Morning
10 Band Lat pulldowns
5 Straight leg DL empty bar

Mobility
1:00 Wall Straddle
1:00 pigeon pose each side
X2

Weightlifting
Deadlift (1RM)

Metcon
Bar Lunch (Time)
5 Rounds
3 BMU
20 OH Lunges 45/35#
Light Bar Lunch (Time)
5 Rounds
10 Pull-up
20 OH Lunges 35/25#