040119 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm-up

Weightlifting

Shoulder Press

60% x 5

65% x 5

70% x 5

72% x 5

55% x 10

Pendlay Row

Superset with Shoulder press

3x 12

Metcon

Metcon (Time)

4 Rounds for time

20/16 Cal bike or if bikes are taken

30/24 Cal Row

10 Squat Snatch 95/65

18 KB swings 53/35

10 Box jump overs 24/20

** 20 Min cap**

Metcon (Time)

4 Rounds for time

20/16 Cal bike or if bikes are taken

30/24 Cal Row

10 Squat Snatch 95/65

18 KB swings 53/35

10 Box jump overs 24/20

** 20 Min cap**

Categories: WOD

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