Metcon

Bodh CrossFit – CrossFit

Warm-up

5 Round Run

PVC Warm Up

Burgener Warm Up

Skills

Hang Snatch

Wall Ball Shot

Knees To Elbow

WOD 1

Hang Snatch (5 Rep EMOTM For 7 Min)

Front Squat (5 Rep EMOTM For 7 Min)

Deadlift (5 Rep EMOTM For 7 Min)

WOD 2

(Time)

For Time

30 – 20 – 10 Reps of

Wall Ball Shot 20/14 lbs

Knees To elbow
12 Min Cap Time

After Bash

Stretching

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