Monday, December 31, 2018

Koda CrossFit

WOD:

“KODA 2019 REVOLUTION”
20 reps of 19 movements
(1) WBS
(2) Pullups
(3) Box Jumps, step down
(4) Toes through rings –
(5) Thrusters (95/63) –
(6) HR Pushups –
(7) Pwr Cleans
(8) Elevated Ring Rows
(9) Burpees
(10) Ring Dips
(11) Front Rack BB Lunges –

(12) Slam Balls
(13) Double Unders
(14) Push Press
(15) Row for Cals
(16) Alt DB Snatches
(17) Good Mornings
(18) Pike-Ups on Rower
(19) Assault Bike for Cals
*Movements can be completed in any order but all 20 reps must be completed before moving on to the next movement