WODs

CrossFit WOD, August 17, 2019

By August 11, 2019 No Comments
Test Week Day 6

Warm-up
Warm-up
Coach’s Choice

Metcon
MFKA
4 Rounds for time: 30 Min Cap
w/ a partner!

30 Toes to Bar
Sled Pull 135/90#
60 American KBS 53/35#

* Pull sled down (back to the woods) and walk sled back (facing gym.)

* Split reps as needed.
** 1 Sled walk to woods and 1 sled pull back to patio each round.

Scaling – 1.) Kipping knee-ups/V-ups 2.) Sled weight 3.) KB weight/Russian KBS

Extra Work
Metcon
3 Rounds:

1:00 Air Bike
1:00 Sit-ups
1:00 Walking Lunges

Smooth consistent effort. Active recovery.