Koda Crossfit Deer Creek – GPP

Metcon (No Measure)

A) 15min Skill EMOM:

Min 1: 3 Snatch Balance + 3 High Hang Power Snatch

Min 2: 3 Wall Walks (or 10m HS Walk)

Min 3: 12/12 DB Rows (HEAVY)

Metcon (Time)

B) For Time:

Run 800m (race pace)

Row 2K/1600m

Run 800m (race pace)

AB 5/4K

Run 800m (race pace)

***Compare your time to 8/29, but remember that we ADDED AN EXTRA 800m RUN.

Koda Crossfit Deer Creek – GPP

Metcon (6 Rounds for weight)

A1) 5.3.1.5.3.1. Bench Press

A2) 6×20-30s Boat Hold Flutter Kicks

Metcon (AMRAP – Rounds and Reps)

B) 5min AMRAP:

(5-10-20…reps of)

WBS (30/20)

T2B

Metcon (Time)

C) Finisher (5:00 CAP):

50 Strict Dips

RX = Rings at MU height

Koda Crossfit Deer Creek – GPP

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Metcon (4 Rounds for weight)

A1) 4×8-12 Poor Man Glute Hams

A2) 4×20-30s Partner Chinese Planks

A3) 4x50m Plate Pinch Carry (RECORD WEIGHT)

“Thumbs Up” only if UNBROKEN

Metcon (8 Rounds for reps)

B) 16min EMOM – 4 Rounds:

Min 1: 15/10 Cal Bike + ME Alt DB Snatch (60/40)

Min 2: Rest

Min 3: 15/10 Cal Row + ME Box Jumps (Step Down) (24/20)

Min 4: Rest

SCORING: Record the number of snatches of BJs that you get.