Metcon

Bodh CrossFit – CrossFit

Warm-up

5 Round Run

PVC Warm Up

Barbell Warm Up

Skills

Front Squat

Sumo Deadlift High Pull

Wall Ball Shot

WOD

Metcon (4 Rounds for reps)

1.

AMRAP In 10 Min

50 Double Under

10 Pull Up

2.

AMRAP In 5 Min

30 sec Work 30 Sec Rest

Front Squat 135/95 lbs

3.

AMRAP In 10 Min

3 Round Run

10 Toes To Bar

10 Push Up

4.

AMRAP In 5 Min

30 sec Work 30 Sec Rest

Deadlift Hold 135/95 lbs

5.

AMRAP In 10 Min

10 Sumo Deadlift High Pull

10 Box Jump 24/16″

10 Wall Ball Shot 20/14 lbs

After Bash

Stretching

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