Saturday, March 16, 2019

Koda CrossFit

WOD:

12 Min Partner AMRAP

(Follow the Leader Style)

15/10 Cal Row

10 Toes Through Rings

1 Power Clean (245/155#)

*Add 1 Power Clean every round

B) 15 Min Partner AMRAP

400m Run (both partners)

20 Pushups + Partner Clap

50 Partner WBS (alt reps)

JACKED:

A) 10-8-6-4-2

KB Strict Press

KB RDLs

15s L-Sit Hold

B) 10-8-6-4-2

KB Front Rack Lunge (10=5/5)

Strict Pull-ups

C) 3 Rounds

20m Bear Crawls

5 Strict Toes Through Rings

20 Plank Shoulder Taps

40m HEAVY Front Rack Carry