Strength / Metcon

Bodh CrossFit – CrossFit

Warm-up

5 Round Run

Dynamic Warm Up

Barbell Warm up

Skills

Sumo Deadlift High Pull

Wall Ball Shot

WOD 1

Back Squat (3 – 3 – 3 – 3 – 3)

WOD 2

Metcon (5 Rounds for reps)

5 Round Of EMOTM

1 Min Sumo Deadlift High Pull

1 Min Box Jump 24/16″

1 Min Wall Ball Shot 20/14 lbs

1 Min Plank Hold

1 Min Rest

After Bash

Stretching

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