CrossFit WOD 3/24/20

Warm-up

20 Arm Swings

20 Leg Swings

20 Alt Lunges

10 Tuck Jumps

10 Air Squats

Sally Up/Sally Down with Pushups

You Tube the song Flower by Moby

When the lyrics say Bring Sally Down you should be at the bottom of your push-up. When they say bring sally up you should be at the top

Metcon (Time)

4 RFT

15 KBS

15 Goblet Squats

10 Snatches

10 Presses

Snatches and Presses are 5 on one arm and then 5 on the other.

Snatches are from the hip

Metcon (No Measure)

Tabata

20:10×8 Rds

Situps

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    Metcon (Time)
    2 RFT

    90/70 Cal Row

    70 Wall Balls

    50 Kettlebell Swings

    30 Burpee Box Jump Overs

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