Thursday, May 23, 2019

Koda CrossFit

WOD:

A) 20min Partner AMRAP –
Alternating Movements
200m Run
250/200m Row
30 AbMat Situps
20 KBS (HEAVY)
10 HSPUs

B) 20min Partner AMRAP –
Alternating Movements
200m Run
250/200m Row
30 AbMat Situps
20 KBS (LIGHT)
10 Pushups

JACKED

A1) 3×5 Hang Power Clean
A2) 3×5/5 Weighted Step Ups
A3) 3×10 Sumo Stance Good Mornings

B) 2 rounds, REST 4:00. 2 More Rounds
AB 15/10 Cals
30m HEAVY Odd Object FR Carry
Row 15/10 Cals
15 Toes Through Rings
Run 400m
15 Burpees