Metcon

Bodh CrossFit – CrossFit

Warm-up

5 Round Run

Dynamic Stretch

Burgener Warm Up

Skills

Muscle Snatch

Drop Snatch

Thruster

WOD 1

Metcon (Weight)

Every 2 Min For 10 Min

3 Muscle Snatch

3 Over Head Squat

3 Drop Snatch

WOD 2

Metcon (AMRAP – Reps)

EMOTM For 21 MIN

1st Min 5 Pull Up + 5 Burpee over the bar

2nd Min 5 Thruster + 5 Burpee over the bar

3rd Min Cal Row 15/12 cal

After Bash

Stretcing

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