WODs

CrossFit WOD, March 24, 2017

By March 24, 2017 No Comments
Team Bike

Warm-up
Warm-up
Coach’s Choice

WOD movement review

Metcon
Team Bike Pt 1. (Calories)
In Teams of 3:
: 5 Minutes :
Max Cals on Air Bike

– 5 minute rest –

You have 5 minutes to accumulate AMCAP on the Air Bike. Switch partners as needed.
Team Bike Pt 2. (AMRAP – Rounds and Reps)
16 Min AMRAP:

15 Alternating One Arm DB Snatch 50/35#
15 Ring Dips
15 DB Step Out Lunges 50/35#

Scaling – DB weight, Dip scales, Lunge weight