CrossFit WOD, October 5, 2020

Randy

Warm-up
7:00 AMRAP
Run 250
:30 Bar Hang
10 Ab Mat Situps
10 PVC Passthrough
5 Inch Worms

Mobility
:30 Thread the needle
1:00 Foam Roll Lats
x3

Weightlifting
15:00 Cap
Deadlift (3-3-3-3-3 then AMRAP)
70% (which should hopefully be higher than October) 4 sets of 3, 5th set AMRAP

Metcon
8:00 cap
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

8:00 cap
Rx for women 55#
scale weight/reps as needed

Metcon
20:00 cap
CFNE “Flight Simulator” (Time)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken DUs for time.
**Scaling options
1. 5-10-15-20-25-20-15-10-5 DU
2. Single unders
3. 5-10-15-20-25-30-35-30-25-20-15-10-5

If broken start again at that #
for example: on round of 30 and trip at 28, start round of 30 over