Metcon

Bodh CrossFit – CrossFit

Warm-up

300 Skipping

10 Iron Cross

10 Scorpion

10 Reverse Burpee

10 Kipping

10 Air Squat

Skills

One Hand Snatch

WOD 1

Metcon (AMRAP – Reps)

AMRAP In 18 Min

30 Sec Work & 30 Sec Rest

Snatch Grip Dead Lift 195/165 lbs

L Sited Dumbbell Press 50/30 lbs

Pull Up

WOD 2

Metcon (AMRAP – Reps)

AMRAP In 12 Min

10 Cal Row

10 One Hand DB Snatch R 30 Lbs

10 One Hand DB Snatch L 30 Lbs

After Bash

Stretching

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