Metcon (10 Rounds for reps)

A) 10min EMOM:

5-10 Pull-ups (RX = C2B)

Metcon (5 Rounds for time)

B) Every 4:00 for 5 Sets:

3 Front Squats (225/145)

9/6 Cal Row

Metcon (Time)

C) 6min EMOM:

10s Wall Squat Hold (add 10s every round)

*SCORING: record your last UNBROKEN round*

Koda Crossfit Deer Creek – CrossFit

Metcon (10 Rounds for weight)

A) EMOM for 10:00:

1 Snatch High Pull

1 Power Snatch

3 Box Jumps (step down)

Metcon (Time)

B) 2 Time Through (18:00 CAP):

800/600m Row – Rest 30s

100 Double Unders – Rest 30s

Run 530m – Rest 30s

Koda Crossfit Deer Creek – CrossFit

Metcon (Time)

A) Partner WOD – 3 Rounds (You Go/I Go):

20/14 Cal Row

20 Burpees Over Rower

20 WBS (30/20)

Metcon (9 Rounds for reps)

B) FINISHER – 3 Rounds:

40s BB Curls (45/35) – Rest 20s

40s Split Squats (L) – Rest 20s

40s Split Squats (R) – Rest 20s