CrossFit WOD, October 14, 2020

Masters Tour 2016 Rx WOD#3

Warm-up
Warm-up
Arm/Leg Swings
2 rounds of:
5 Shoulder Press (empty bar)
10 Kipping Glides
15 Ab-mat Sit-ups
20 Walking Lunge

Weightlifting
MOD (20:00 CAP)
Back Squat (Weight)
3-3-3-3-3 Ascending

Metcon
Master’s Tour 2016 SCALED WOD #3 (AMRAP – Reps)
12:00 AMRAP
10 Burpee Box Overs 24/20" (jump or step)
20 T2B or 2x Ab-mat Sit-ups
30 Cleans 95/63#
40 Ring Rows
50 Russian KB Swings 53/35#
60 DU’s or 2x SU’s
*Athletes 45+ use 20" box
*Athletes 55+ use 65/45# for cleans & 35/18# KB
Master’s Tour 2016 Rx WOD #3 (Time)
12:00 AMRAP
10 Burpee Box Overs (jump or step)
20 T2B
30 Cleans (power or squat)
40 Pull-ups
50 KB Swings
60 DU’s
Rx
30-44 all 24”, 155/105#, C2B, 53/35#, DU’s
45-54 24/20”, 135/95#, PU’s, 53/35#, DU’s
55+ all 20”, T2B or KTE, 115/75#, 53/35#, PU’s or RR’s x 2, DU’s or SU’s x 3