Metcon

Bodh CrossFit – CrossFit

Warm-up

1k Row

Barbell warm up

Skills

Front Squat

Bent over row

WOD 1

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7min

20 Pull Ups

10 Front Squat 95/65 lbs

10 Bent Over Row 95/65lbs
Rest for 3 min to start WOD 2

WOD 2

Metcon (Time)

For Time:

500 Skipping

100 Sit ups

After Bash

Bridge Hold

3 rounds:

30 sec hold

30 sec rest

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s