Saturday, October 19, 2019

Koda CrossFit

WOD:

A) 20min EMOM
Min1: 30s AB (arms only) + 30s AB (legs only)
Min2: 5/5 DB Windmill
Min3: 30s Row (no legs) + 30s Row (normal)
Min4: 20/20m SA Bottoms Up KB Carry
Min5: 8 Candle Stick Get-Ups

B) 15min Partner AMRAP (alternating rounds)
200m Jog
1/1 DB Snatch
***add 1 rep every round
RX: 70/50
INT: 50/35
SC: 35/20