03.10.2018 - Sweat Panda CrossFit

03.10.2018

WOD

Mar 09

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 9 min

— Min 1: Row or Rope :45 sec

— Min 2: DB Cleans

— Min 3: 5 Kip Swing + 10 Air Squat

Metcon

Metcon (Time)

With a Partner

1 Partner Working at a time

Complete 4 Rounds

— 50 Wall Ball (20/14)

— 24 strict pull up

— 10 DB Clean and Jerk (heavy)

Goal: Sub 16 min

Cool Down

Warm-up (No Measure)

Roll/Smash Upper Back :90 sec

Roll/Smash Hammies 2 min