04.24.2017

WOD

Apr 23

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

With a partner:

Row 500m

Row 250m

Row 100m

Partner jumps rope while other rows

Metcon

Metcon (Time)

5 RFT: Push-ups, 2 Lunge Steps + 2 Squats and Bumper Plate Ground To Overheads

5 rounds for time of:

15 Push-ups

2 Lunge Steps + 2 Squat, 45/35 lbs, 50 ft

20 Bumper Plate Ground To Overheads, 45/35 lbs

Goal: 16 min

Cool Down

Warm-up (No Measure)

Accumulate 3 minutes any variation plank