Friday, December 18, 2020

Koda CrossFit

Strength:

A) EMOM for 10min

1 Snatch

w/ 3s Hold at the CATCH

Start around 60% 1RM

WOD:

B)16min EMOM (4 rounds)

Min 1: Max Hold @ 95% + RPMs

Min 2: 5/5 1Arm Ring Rows

Min 3: 10 Hollow Rocks

Min 4: REST