Wednesday’s WOD 10.16.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Push Press

*Build to a heavy 5RM

Metcon (3 Rounds for time)

0:00 – 8:00 (solo)

5 Rounds:

6 Slam Balls

10 Burpee Over Ball

8:00 – 16:00 (w/ partner)

100 Calories

-OR-

1 Mile Run (switch every 200m)

16:00 -24:00 (solo)

21-15-9

HSPU

Alt. DB Snatch 35/50
*scale appropriately, AT LEAST 1 minute of rest at each section