Monday, September 23, 2019

Koda CrossFit

Strength:

A) 5 sets
3 Strict Press (1s hold @ top)
6 Push Press (1s hold @ top)
9 Plyo Pushups
12 Banded Tricep Press Downs
*REST 2-3 Min Between Sets*

WOD: 

B) 3 rounds (21:00)
1:20 Assault Bike
76,72 or 68% pace
REST 5:40
Fail Before 1:20? ME Burpees
1 rep adds 1s to your score