Strength / Metcon

Bodh CrossFit – CrossFit

Warm-up

5 Round Run

Dynamic Stretch

10 Hang Shrug

3 Round Of

5 Negative Pull Up

Burgener Warm Up

Skills

Snatch

Burpee Pull Up

WOD 1

Shoulder Press (5 – 3 – 1 – 1 – 1 )

WOD 2

Metcon (Time)

For Time

12 – 9 – 6

Snatch 115/75 lbs

Muscle Up / Burpee Pull Up

Cap Time 10 Min

21 – 15 – 9

Snatch 95/55 lbs

Pull Up

Cap Time 10 min

After Bash

Stretching

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