01-12-18 CrossFit WOD - CrossFit Code Red

01-12-18 CrossFit WOD

CrossFit Code Red – CrossFit

Warm-up

Warm-up (No Measure)

10 min:

5-10 reps at each station

Metcon

Metcon (2 Rounds for reps)

2 ROUNDS:

Row (cal)

Slam ball

Tire flip

Bike (cal)

Flutter kick

Plate GTO (45/25)

KB farmers hold (70/53)

*1 or 2 athletes at each station, 60 sec of work followed by 10 sec rest. Score is max reps completed for each round.

*If two athletes are at the tire, flip back and fourth to each other.

Mobility

Metcon (No Measure)

ROMWOD: – Full

https://app.romwod.com/workout/success-is-a-decisio