Main – CrossFit
Main WOD
M-1: Front Rack Lunge (EMOM 8 of 10 alt lunges ; 115/75)
M-2: Skill – dip (No Measure)
3 sets not for time
10 ring dips
15 T2B
20 alt pistols
40 DUs
M-3: Metcon (3 Rounds for time)
3 sets each for times of
20 / 15 cal row
12 burpee over erg
8 KB swing 70/53
Rest 4 min b/t
Competition WOD
C-1: Skill work / rope (No Measure)
3 sets not for time
2-3 rope climbs 15′
10m HS walk
3-5 MU
50 DUs
C-2: Metcon (3 Rounds for time)
3 sets each for times
20 cal row
10 burpee over erg
Rest 3 b/t
C-3: Overhead Squat (Build to a heavy single in 5 sets)
SWOD
S-A: Bench Press (Bench Press 2×8 @80%; rest 2 minutes)
S-B: Close Grip Bench Press (Close Grip Bench Press 2×10 @70%; rest 2 minutes)
Bench press with grip close to or inside the smooth of the barbell.
S-C: Dumbell Bench Press (Dumbell Bench Press 2×10; rest 2 minutes AHAP Heav)
S-D: Metcon (Weight)
5x100m Farmer Carry; rest 60 seconds AHAP