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
