Main – CrossFit

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Main WOD

M-1: Metcon (Time)

As a 2 person team complete the following…1 person working at a time

2k row

200 air squats

150 push ups

100 Wall ball

50 Pull ups

100 KB swing 53/35

150 Sit ups

200 DUs

2k row

Competition WOD

Build to a heavy single snatch after a good warm up

Cluster 2.2.2 TnG rest 2 b/t 3 sets

Wall ball / DU ladder 5/10

add each set

12 min

2 k row @ 85%

Categories: WOD

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