WOD | Mar 13, 2018

Main – Stonehill Road – CrossFit

Metcon (AMRAP – Reps)

AMRAP 14

60/45 Calorie Row

50 Push Jerk 135/95

40 CTB Pull-Ups

30 HSPU

20/15 Calorie Assault Bike

Metcon (No Measure)

Class ROMWOD

Metcon (No Measure)

PERFORMANCE CLASS

AMRAP 30

200m Ski Erg

8 HR Push-Ups

6 Med Ball Cleans

*alternating rounds w/ partner

Warm-up (No Measure)

PERFORMANCE WARM UP

500m ski or bike

then

AMRAPx5:

4 inchworms with pushup

4 medball thrusters

8 band pull aparts

8 banded tricep extensions

Warm-up (No Measure)

WARM UP:

Row or bike 20 cal

CrossOver Activation

THEN

6 min AMRAP (w/partner, PVC, bar)

Partner: Row or Bike

B: 3 PVC Chest pulls

4 PVC Pass throughs

4 Press (bar)

2 Roving plank (each direction)

4 Air Squats