03/16/2020

WOD

Mar 16

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run:

3min

3xs:

10 Wall Squat

6 Push Ups

3 Strict or Kipping Pull Ups

:20sec Hollow Hold

BB Warm Up 1x:

10 Muscle Clean

10 Bent Over Row

10 Front Squat

10 Strict Press

PERFORMANCE

Metcon (AMRAP – Rounds)

5 Rounds on the 3 min

9 Squat Clean (135/95)

7 Bar Facing Burpee

5 Ring Muscle Up

FITNESS

Metcon (No Measure)

5 Rounds on the 3 min

9 Squat Clean (95/65)

7 Bar Facing Burpee

5 Low Ring Transition + Jumping Ring Dip

Cool Down

Warm-up (No Measure)

Accumulate the Following:

50 Band Pull Aparts

50 Banded Face Pull

50 Banded Row

50 Banded Straight Arm Pull Down