01/18/2019 - Sweat Panda CrossFit

01/18/2019

WOD

Jan 17

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3/side

2 Rounds

10 Lateral Lunge

10 Cal Bike or Row

10 Hang Muscle Clean

10 Reverse Grip Press

Metcon

Metcon (Time)

3 Rounds

20/17 Cal Row

20 Thruster (95/65)

Rest 5 min

3 Rounds

20/17 Cal Row

20 Clean and Jerk (95/65)

Goal: Sub 11 min/each 3 Rounder
Sub short 400m run only if there are no more rowers.

Cool Down

Warm-up (No Measure)

Couch Stretch

3 min/side