04/18/2019 - Sweat Panda CrossFit

04/18/2019

WOD

Apr 17

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Banded Front Rack Stretch

:90 sec/side

Easy 6 min EMOM

Odd: 10 Lunge with Twist + 3 Jumping Pull Up on Rope

Even: :45 sec Row

Metcon

Metcon (Time)

For Time

30 Thruster (75/55)

3 Rope Climb

20 Thruster (95/65)

2 Rope Climb (do one legless and one with feet)

10 Thruster (135/95)

1 Legless Rope Climb

Goal: Sub 10 min

Cool Down

Warm-up (No Measure)

Easy Row, or Jog till the clock hits 15 min

Roll/Smash Lats and Quads

2 min each