Metcon

Bodh CrossFit – CrossFit

Warm-up

3 Round Of

30 sec Run

30 Sec Plank

30 Sec Primal Squat

30 Sec Hang Hold With Active Shoulder

30 sec Jumping Jack

30 Sec Superman

Skills

Clean

Toes To Bar

Wall Ball Shot

WOD 1

Metcon (AMRAP – Rounds and Reps)

AMRAP In 7 Min

5 Box Jump 30/20″

3 Clean 145/115 lbs

WOD 2

Metcon (AMRAP – Rounds and Reps)

AMRAP In 7 Min

10 Wall Ball Shot 20/14 Lbs

8 Toes To Bar

6 Target Berpee

After Bash

GHDBack Extention

10 X 5

Stretching

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