Thursday, October 17, 2019

Koda CrossFit

WOD:

A) 15min for quality
15 KBS – 10/10 Lateral Band Walk – 40/40m Farmer’s Carry – Bent Knee Hangs (5 breaths)

B) 5 X 3 Heavy Hang Cleans

C) 3 Rounds at 85% (12:00)
1 min Ski/Bike/Row – Rest 1 min
1 min LIGHT Med Ball Clean + WBS – Rest 1 min

D) Ski/Bike Sprint for time
RX: 21/15 Cals
SC: 15/9 Cals