CrossFit WOD, September 11, 2020

20200911

Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Accessory Work
Metcon
For Quality (if time allows):
3 Sets of 10-12(superset)
Dumbell Bench*
Barbell Row

3 sets if 12-15 (superset)
Tricep Extension
Biceps Curl

3 sets
15 GHD Sit Ups
20 Russian Twists

*the bench can be done from boxes as single arm, we cannot pull benches from the main floor.