CrossFit WOD - Workout Of the Day

05-23-17 CrossFit WOD

CrossFit Code Red – CrossFit

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Warm-up

Warm-up (No Measure)

Tabata:

Bird dog holds

12 min:

200m run

5/5 spiderman lunge

7 KB swings

5/5 pvc around the world

7 wall ball

2-4 pull-ups (any way)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon

Metcon (No Measure)

EMOM 16 min

Even: 15 wall ball (20/14)

Odd: 6 C2B pull-up

RX+ Bar MU for C2B

Mobility

Metcon (No Measure)

2/2 couch stretch