WOD
Dead by Cindy
Escapist CrossFit – CrossFit
Weightlifting
Warm-up
8 min EMOM
1 min jump rope
1 min row
1 min deadlifts
1 min good mornings
Snatch Grip Deadlift (5-4-3-2-1)
Rest 2 min
then for max reps of 50% of 1 rep max
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 16 min
1 Round of Cindy
10 KB-Swings
2 round of Cindy
20 KB-Swings
3 round of Cindy
30 KB-Swings
etc…
