Strength / Metcon

Bodh CrossFit – CrossFit

Warm-up

300 Skipping

Dynamic Warm Up

Barbell Warm Up

Skills

Hang Clean

Thruster

WOD 1

Metcon (Weight)

EMOTM For 10 Min

1 Power Clean

1 Hang Clean

1 Front Squat

1 Thruster

WOD 2

Metcon (AMRAP – Reps)

AMRAP In 12 Min

1 Pull Up 2 Push Up 3 Air Squat

2 Pull Up 4 Push Up 6 Air Squat

3 Pull Up 6 Push Up 9 Air Squat

4 Pull Up 8 Push Up 12 Air Squat

– – – – – –

After Bash

Stretching

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