11/18/2019 - Sweat Panda CrossFit

11/18/2019

WOD

Nov 17

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10/8 Cal Row

10ea. Knee Push Away

5ea. Sky Reach

5ea Spiderman Step Up

3-5 Strict Pull Ups

2xs:

6 Hang Muscle Clean

6 Bent Over Row

6 Front Squat

6 Jumping Pull Ups

1xs:

3x Burgener Clean Warm Up

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 min

1 Rope Climb

3 Hang Squat Clean (185/125)

Goal: 6+ Rounds

FITNESS

Metcon (No Measure)

AMRAP 6 min

7 Ring Row

3 Hang Squat Clean (135/85)

Goal: 6+ Rounds

Cool Down

Warm-up (No Measure)

1x Pigeon Stretch

1-2min ea.