01/25/2019 - Sweat Panda CrossFit

01/25/2019

WOD

Jan 24

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Tabata Rope

8 Rounds :20 sec doubles, :10 sec easy singles

3 Rounds (slow/medium/quick)

5 Hang Muscle Snatch (empty bar)

5 Barbell Good Morning (empty bar)

5 Reverse Front Rack Lunge (empty bar)

5 Burpee

Metcon

Metcon (Time)

For Time:

50 Hang Power Clean (155/135)

10 Cal Row Each time you Break

Goal: Break no more than 8 times

Notes: Compare to 3/6/18

Sub out 200m sprint if Rowers unavailable.

Cool Down

Warm-up (No Measure)

Roll/Smash Lats and Upper Back

2 min each