Metcon

Bodh CrossFit – CrossFit

Warm-up

Dynamic Warm Up

Skills

Sumo Dead Lift High Pull

WOD 1

Metcon (3 Rounds for reps)

AMRAP In 3 Min

75 Double Under

15 Sumo Dead Lift High Pull 95/55 Lbs

15 Burpee

3 Min Rest

AMRAP In 3 Min

50 Double Under

10 Sumo Dead Lift High Pull 105/65 Lbs

10 Burpee

3 Min Rest

AMRAP In 3 Min

25 Double Under

5 Sumo Dead Lift High Pull 115/75 Lbs

5 Burpee

3 Min Rest

WOD 2

Metcon (AMRAP – Reps)

EMOTM For 12 Min

Odd Min Weighted Sit Up 25/25 lbs

Even Min Hand Stand Hold (30 sec)

After Bash

Stretching

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