Strength & Metcon

Bodh CrossFit – CrossFit

Warm-up

Dynamic Warm Up

Skills

Bent Over Row

WOD 1

5 Round Of

10 Bench Press DB

30 sec Plank Hold Center, 30 sec R, 30 sec L

10 Bent Over Row

WOD 2

Metcon (AMRAP – Rounds and Reps)

AMRAP In 12 Min

Row 18/12 cal

12 Push Up

6 Pull Up Strict

After Bash

Stretching

Penalty: 3 Burpees for every minute late into the class

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