Metcon

Bodh CrossFit – CrossFit

Warm-up

300 Skipping

10 Iron Cross

10 Scrpion

10 Hindu Push Up

10 Hang shrug

Barbell Wram Up

Skills

Power Clean

Wall ball shot

WOD

Metcon (3 Rounds for reps)

A.

Complete AMRAP In 6 Min

5 Power Clean 135l95 lbs

5 Burpee Over The Bar

Rest 4 Min

B.

Complete AMRAP In 6 Min

10 Wall Ball Shot 20/14 lbs

10 Hand Release Push Up

Rest 4 Min

C.

Complete As Many Cal Possible In 6 Min

Row For Cal

After Bash

Plank Hold

1 Min Hold 1 Min Rest X 3

Stretching

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