Metcon

Bodh CrossFit – CrossFit

Warm-up

Dynamic Warm Up

Barbell Warm Up

Skills

Dead Lift

Thruster

WOD

Metcon (AMRAP – Reps)

A.

EMOTM For 10 Min

Odd min 5 Dead Lift 225/175 lbs

Even Min 10 L Sit Shoulder Press 50/30 lbs

B.

3 Round Of

1st Min 10 Step Up 50/30 lbs DB

2nd Min 45 Sec Goblet Squat 24/16 kg KB

3rd Min 45 Sec Plank Hold

C.

AMRAP For 10 Min

250 Row

10 Thruster 50/30 lbs DB

After Bash

Stretching

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