Strength / Metcon

Bodh CrossFit – CrossFit

Warm-up

5 Round Run

PVC Warm Up

Burgener Warm Up

Skills

Hang Snatch

Hang Clean & Press

WOD

EMOTM For 8 Min

3 Snatch Grip Deadlift

3 Hang Snatch

3 Over Head Squat

WOD 1

Front Squat (5 – 3 – 1 – 1 – 1)

Metcon (AMRAP – Reps)

Max Rep Of Your 50% 1 Rep Max

Front Squat

WOD 2

Metcon (AMRAP – Rounds and Reps)

AMRAP In 12 Min

3 Wall Climb

5 Hang Clean & Press

7 Ring Dips

12 GHD Sit Up

After Bash

Stretching

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