Metcon

Bodh CrossFit – CrossFit

Warm-up

300 Skipping

Dynamic Stretch

Burgener Warm Up

Skills

Muscle Snatch

Deadlift

Wall Ball Shot

WOD 1

Metcon (No Measure)

5 Round Of

10 Depth Drop

10 Snatch Grip Push Press

10 Muscle Snatch

WOD 2

Metcon (AMRAP – Reps)

5 Round Of

AFAP In 1.30 Min

7 Deadlift 245/195 lbs

Max Wall Ball Shot 20/16 Lbs

1 Min Rest

After Bash

Stretching

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