CrossFit WOD, September 24, 2020

Power Cleans, Burpee, 200m Run

Arm/Leg Swings
250m Run
2 Rounds of "Cindy"
Arm/Leg Swings
250m Run
2 Rounds of "Cindy"

Metcon
MOD
10:00 EMOM
Even: 8-12 Pull-ups
Odd: 8-12 Box Jumps 24/20"
Adjust reps according to fitness level

Metcon
Power Cleans, Burpee, 200m Run (AMRAP – Rounds and Reps)
20:00 AMRAP of:
7 Power Cleans (135/93#)
7 Burpees
200 Meter Run
Rx+ = 185/123#

Metcon
5x300m Row, 1:00 rest (5 Rounds for reps)
5x300m Row, 1:00 rest
Goals
Men: under 1:00 for all sets
Women: under 1:10 for all sets
set the rower to countdown from 300m and post the time for each round.