metcon

Bodh CrossFit – CrossFit

Warm-up

1k rowing

Glute and ham. stretching

Skills

Wall ball shots

Kettlebell swing

Bear Crawl

WOD

Metcon (Time)

For Time:

30 wall ball shots 20/14lbs

20 Kettle bell Swing 32/20 lbs

10 Step-up with db. ( 10 each leg) 45/30 lbs, 16″ box

5 round run

5 round bear crawl

5 round run

10 Step up with db.

20 Kettle bell Swing

30 wall ball shots

After Bash

Static Stretch

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