Metcon

Bodh CrossFit – CrossFit

Warm-up

Dynamic Warm Up

Skills

Kettle Bell Swing

Dead Lift

WOD 1

Metcon (AMRAP – Reps)

AMRAP For 2 Mim Work 2 Min Rest

Push Up

Double Under

Kettle Bell Swing 24/16 kg

WOD 2

After Bash

Stretching

Metcon (AMRAP – Reps)

AMRAP In 10 Min

3 Burpee Box Jump 24/14″

3 Synchronize Dead lift 195/155 lbs

6 Burpee Box Jump 24/14″

6 Synchronize Dead lift 195/155 lbs

9 Burpee Box Jump 24/14″

9 Synchronize Dead lift 195/ 155 lbs
Add 3 Reps To Each Exercise After Every Round

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