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OUR BLOG

WOD – Saturday, 20/10/2018

By admin | In CrossFit Rocks | on October 19, 2018

CrossFit Rocks – CrossFit

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Warm-up

Warm-up (No Measure)

10 reps perfect stretch

3 rounds

200m row

10 single leg KB romanian deadlifts 5 reps on each leg

10 KB single arm bent over rows each arm

20 second hanging l-sit or h-tuck

Warm up weight for workout do 2 mini rounds or 5 deadlifts and 5 pull ups.

Metcon

Metcon (Time)

Team series 2018 event 3

21-15-9 reps for time of:

Pull-ups

Deadlifts

Men: 102 kg

Women:70kg.
This is going to be a sprint. Hold on to the bar for as long as possible and make sure you quickly transition between pull ups and deadlifts.

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