Metcon

Bodh CrossFit - CrossFitWarm-upSkillsWOD 1Metcon (AMRAP - Rounds and Reps)AMRAP In 12 Min 5 Power Snatch 115/85 lbs 30 Double UnderWOD 2Metcon (AMRAP - Rounds and Reps)10 Min Of 1 K Row AMRAP Of 5 Pull Up 10 Push Up 15 Air SquatAfter Bash

Advertisements

Strength

Bodh CrossFit - CrossFitWarm-up5 Round Run Dynmaic Stretch Burgener Warm UpSkillsMuscle Snatch Hang Power Snatch Over Head SquatWODMuscle Snatch (10 - 10 - 10)WOD 1Hang Power Snatch (5 - 5 - 5 )WOD 2Overhead Squat (5 - 5 - 5 - 5 - 5)After BashStretching

Metcon

Bodh CrossFit - CrossFitWarm-up5 Round Run Plate Warm Up Burgener Warm UpSkillsHang Snatch Kettle Bell SwingWODMetcon (AMRAP - Reps)AMRAP For 6 Min 30 Sec Work 30 sec Rest Double Under Hang Snatch 95/65 Hollow Rock Hold Kettle Bell Swing 24/16 kg BurpeeAfter BashStretching