03/13/2020

WOD

Mar 13

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 5xs:

:45sec Easy

:15sec Hard

2xs:

10ea Lying Leg Swing

10ea Lying Leg Crossover

5 V-Roll

10 Muscle Clean

10 Strict Press

Prime 1x:

8 Clean & Jerks (BB)

8 Burpees

4 Clean & Jerk (light load)

4 Bar Facing Burpee

3 Clean & Jerk (workout weight)

PERFORMANCE

Metcon (Time)

2 Rounds

20 Clean and Jerk (155/105)

40 Bar Facing Burpee

Goal: Sub 12 min

Metcon (No Measure)

2 Rounds

20 Clean and Jerk (115/75)

30 Bar Facing Burpee

Goal: Sub 12 min

FITNESS

Cool Down

Warm-up (No Measure)

3xs:

10ea Single Arm DB Press

10ea Single Arm DB High Pull