Metcon

Bodh CrossFit – CrossFit

Warm-up

300 Skipping

Plate Warm Up

Skills

Wind Mill

Thruster

WOD

A.

3 Round Of

6+6 Kettle Bell Swing 20/12 kg

6+6 Reverse Lunges 20/12 kg

6+6 Shoulder Press 2012 kg

6+6 Wind Mill 20/12 kg

B.

Thruster

3 – 3 – 3 – 3

c.

EMOTM For 9 min

1st min Double Under

2nd min Step Up With Plate Over Head 45/25 lbs

3rd min V Ups

D.

3 Round Of

20 Rock Climb

10 Side Raise Plank

10 Leg Raise

10 Side Raise Plank

Thruster (3 – 3 – 3 – 3)

After Bash

Stretching

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