Koda Crossfit Deer Creek – GPP

Metcon (5 Rounds for weight)

A1) 10, 8, 6, 4, 2 Weighted Pull-ups (record weight added)

A2) 5×3/3 Split Stance Strict Press

A3) 5×5/5 Banded Lateral Jumps

Metcon (5 Rounds for reps)

B) Every 5 mins for 5 sets:

Max Bike Hold @ 85% + RPMs

During rest so 15 BB curls

SCORING: 1 point for every second held

Koda Crossfit Deer Creek – GPP

Metcon (4 Rounds for weight)

A1) 4×5 1&1/4 Back Squat (build)

A2) 4×5 Prone Snow Angel

Metcon (10 Rounds for reps)

B) 5 Rounds (20:00):

1min Row @ 85-95%

Rest 1min

In 60s:

12 T2B + ME Devil’s Press (35/20)

Rest 1min

SCORING:

Row Cal = 1 Point

Devil’s Press = 3 Points

Koda Crossfit Deer Creek – GPP

Metcon (8 Rounds for weight)

A) Every 90s for 8 Sets:

3 Hang Power Cleans

Metcon (AMRAP – Rounds and Reps)

B) 15min Partner AMRAP (Alternating Rounds):

5 KB Snatche (or DB Snatch) + 20m SA FR Carry (Right) (53/35)

5 KB Snatch + Carry (Left)

30 DUs (15 Drag Rope DUs)