Thursday, October 10, 2019

Koda CrossFit

WOD:

A) 15min for quality
200m Jog
5/5 Renegade Rows
30m OH DB/KB Carry
3/3 Alternating One Arm Hangs (sub 10 scap pullups)

B) 4×3 TnG Power Snatch
(build to a heavy, BUT CRISP)

C) 10min Partner EMOM (alternating minutes)
6 Burpees to 6″ + ME Cal Row

D) Max Effort Ski/Bike Sprint
RX: 21/15 Cals
SC: 15/9 Cals