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WODs

Playground -Broward CrossFit 10-05-15

By 10/04/2015No Comments

Broward CrossFit – CrossFit

Line Drills (No Measure)

Line Drills and Dynamic Stretching

Back Squat (1 x 20 Reps)

Metcon (Weight)

Ping Pong EMOM x 12 Mins

Even – 3 Heavy Front Squats – no rack – first rep a Squat Clean

Odd – 10 High Box Jump Overs – as fast as possible

Metcon (AMRAP – Reps)

10 Rounds for time – 20 Min Cap!

10 Wall Ball 20/15 (Rx) 15 Wall Ball (Rx+)

20 Double Unders (Rx) 30 Double Unders (Rx+)

Steven