CrossFit WOD, October 8, 2019 | CrossFit Alabaster

8 Oct 2019

Weightlifting

Front Squat (4×3@65% (5 sec pause at the bottom of first rep) )

Metcon

Metcon (Weight)

6 Rounds
Every 90 Secs of work + 30 Secs of Rest

In the 90 Second Window Complete:
10 Pistols (15 squats)
6 T2B (V-Ups)
ME Power Cleans

Choose your own weight, the one requirement is that you cannot get less than 4 reps or more than 7 reps each round
So, increase or decrease your weight if needed to hit that range each rounds

Score is the weight you use for your cleans