WOD

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

400m Run

Then….

3 Rounds

30 Jump Rope

15 Sit Ups

5 Burpee into Ball Slam

Metcon (No Measure)

4 Rounds

DB Bench Press 8-12 Reps

Tempo – 3.3.X.1

After Each Round 12 Chainsaw Row each Arm

Then…..

5:00 AMRAP

Run 100m

4 Man Makers

rest 2mins

5:00 AMRAP

Row 150m

10 Walking Lunges

5 Hand Release Push Ups

rest 2mins

5:00 amrap

35 Jump Rope

5 Burpee Box Jump

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