Courtesy of I Am CrossFit Doral
Wine Country CrossFit – CrossFit Level 1
Warm-up
WUWOD: Warm-up (No Measure)
Warm up WOD 15 min time cap
400m run then:
Annie
50-40-30-20-10
Double unders
Sit ups
Metcon
TRACK: Metcon (Time)
2 rounds:
400m run
Rest 90 seconds
200m run
Rest 60 seconds
100m run
Rest 30 seconds
WOD1: Metcon (Time)
For time
50 cal row
40 goblet squats 70/53
30 TTB
20 KBS
10 muscle ups
Overtime
Barbell Conditioning
BBC1: Metcon (Weight)
5 rounds
2 snatches + 3 OHS at 80-90% of 1rm snatch
Rest 1 min btw rounds
Goat day
2016 04 29