Saturday, April 27, 2019

Koda CrossFit

WOD:

2018 Regional Event 1
TRIPLES (49:00 CAP)
3K Row – switch every 250m
300 Dus – switch every 50
3mile run (switch every 400m)

RX: 2 Person Team
Scaled: 3 Person Team

JACKED:

A1) 4×5/5 Goblet Reverse Lunges
(build)
A2) 4×5/5 KB TGU Situp
(light)
A3) 4×5/5 Single Arm KB Z-Press

B1) 4×4 Kang Squats @ 3131
RIGHT INTO
B2) 10m Heavy Sled Walk
C) 4 rounds – Not For Time
30/30m 1Arm KB Front Rack Carry
8/8 1Arm KB Swing
3 Wall Walks