WOD

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Run

7 Inch Worm w/Shoulder Taps

10/Leg Cossack Squats

10 Light DB Curl into Press

CORE-FIIT

Metcon (No Measure)

12 Min. EMOM

**alternating**

A. 4 DB Deadlifts + 4 DB Hang Cleans + 4 DB Thrusters

B. :30 sec. Max Cal. Row

Rest 2:00 Min.

8:00 Min. AMRAP

10 Cal. Bike

20 Goblet Lunges

10 Burpees

**Bonus**

100m Front Rack Carry

Every 10m – 2 KB Front Squats

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