Thursday, October 24, 2019

Koda CrossFit

WOD:

A) 15min AMRAP @ 65%
10/10m Side Shuffle
10m Bear crawl
5 Seated Banded Face Pulls
30s Banded Deadbug

B) 5 X 1 Power Clean + 1 Hang Power Clean + Jerk @ 60-70%

C) 4 round Partner WOD – Alternating Rounds
Row 250/200m
10-15-20-25 Slam Ball(+5/rnd)
10 Russian Twists (10/10)

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