09.12.2017

WOD

Sep 11

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

3 Rounds:

5 MU transitions from the floor

10 bar deadlift

5 bar strict press

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

20 Deadlifts, 135/95 lbs

15 Box Jumps, 24/20 in

10 Push Jerks, 135/95 lbs

5 Muscle-ups
Goal: 4+ Rounds

Cool Down

Warm-up (No Measure)

Banded Hammie Stretch

:90 sec/side

Reverse Tabata Static Hold at top of Ring Dip

8 rounds :10 sec on :20 sec off