Tuesday, November 12, 2019

Koda CrossFit

Strength:

A1) 5x 3 Position Power Clean (high hang, hang, 1″ off ground)

A2) 5x 10 Banded Face Pulls

WOD:

***Deck of Cards***

Teams of 3 or 4

Ace and Jokers- 10 Synchro Burpees (as a team)

Hearts- Pullups

Diamonds- AbMat Situps

Spade- Box Jumps/Steps (24/20)

Club- KBS (70/44)

***number on the card dictates reps***