Main – CrossFit
Main WOD
M-1 : Metcon (Time)
Partner WOD!
5 Rounds each of:
15 KB
15 V-up
4 Rounds each of:
15 OH Squat 75/45
10 Burpee over the bar
3 Rounds each of:
200 meter run
3-5 wall walks
No rest b/t sets – 1 continuous clock
Add difficulty by static holds
Competition WOD
C-1 : Deadlift (10×3 @ 75-80% )
C-2: Metcon (3 Rounds for time)
3 sets each for time:
1000m row
50 DU
40 T2B
30 G2OH 95/65
20 Box jup
10 Burpee over the bar
rest 6 min b/t sets