Community WOD

Main – CrossFit

Metcon

Metcon (No Measure)

800m Row

21-15-9

Ring Rows

Plate Push Ups

21-15-9

KB Swing 53,35

Goblet Squats 53,35

(The 15 reps are at the road)

Chipper

400m MB Run

40 Wall Ball 20,16

40 Front Squats 95,65

40 Push Press 95,65

40 OH Plate Lunges

40 Wall Ball 20,16

400m MB Run