11/10/2018 - Sweat Panda CrossFit

11/10/2018

WOD

Nov 09

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200m jog

5 kip swngs

5 push ups

10 jumping squats

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 4:

Team members 1 and 2 complete 7min AMRAP, alternate complete rounds of:

100m sprint

5 burpees

15 DB deadlifts(50lbs/355lbs)

5 pull ups

At the same time, team members 3 and 4 complete 7min AMRAP, alternate complete rounds of:

200m row sprint

5 burpees

15 KB goblet squats (53lbs/ 35lbs)

5 box jump overs

Rest 3min at the end of the first AMRAP and switch!

At the end of the second round, rest 3 min then:

All 4 team members complete 100 hang power snatches (95lbs/65lbs) for time.

Two scores for the workout. Total completed rounds from AMRAP and total time for power snatches.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL