Home Latest WOD 10/3/22

10/3/22

by CrossFit Miles City

Warm Up:

Band Shoulder series

then 2 rounds: 

  • 30 sec Close grip bar hang 
  • 10 DF Cuban press
  • 10 Band fly + 10 Band chest press

Strength:

  • Bench Press 2×8 @3RIR
  • Supinated Chin ups 2×8 @3RIR

Conditioning:

Partner WOD – 3 sets each:

  • 200m Run 
  • 10 KB Clean & Jerks
  • 200m Run
  • 10 KB Gorilla Rows

Alternate rounds 

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