SUNDAY WOD (CF-PREP)

Main – WOD

CF-PREP Programming
* with a running clock of 30:00 complete:
* Rx= Complete all assignments under the time caps allotted.

10:00 to complete:

-1000m row

-20 C& J @ 155/115

8:00 to complete

4 Rounds

-10 DL @ Bodyweight

-10 Box Jumps 24/20

6:00 to complete:

-10 Dumbbell Snatches 55/35 (alternating)

-15 Wall Ball Shots 20/20

Metcon (AMRAP – Reps)

4:00 Amrap of:

Double-unders.

Metcon (AMRAP – Rounds and Reps)

2:00 amrap

1/1 2/2 3/3…

– burpee

– toes to bar

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