Strength / Metcon

Bodh CrossFit – CrossFit

Warm-up

5 Round Run

Dynamic Stretch

Barbell Warm Up

Skills

Front Squat

WOD

Front Squat (3 – 3 – 3 – 3 – 3 )

WOD 1

3 round Of 30 sec Work 30 Sec Rest

1. Dead Lift Hold

2. Reverse Fly

3. Bicep Curl

WOD 2

Metcon (Time)

For Time

50 Deadlift 145/95 lbs

50 Wall Ball Shot

50 Cal Row

50 Push Up
20 Min Cap Time

After Bash

Stretching

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