04/26/2018 - Sweat Panda CrossFit

04/26/2018

WOD

Apr 25

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

— Rope, Row, or Jog :45 sec

— 10 Strict Press in Split Jerk Receiving Position

— 10 Bootstrapper

— 7 Hang Muscle Clean

Metcon

Metcon (Time)

21-15-9

— Wall Ball (20/14)

— Squat Clean (135/95)

— Shoulder to Overhead (135/95)

Goal: Sub 14 min

Cool Down

Warm-up (No Measure)

01

Easy Run or Row

— 3 min

02

Couch Stretch

— 3 min/side

03

Accumulate 50 of each

— band pull apart

— band face pull