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WOD 031719: Pot Of Gold


CrossFit: Movement Prep: 3 Rounds 5-7 reps of each movement Conditioning: “Wirtz” AMRAP in 20 minutes 7 Burpee Box Jump Overs (24/20″) 7 Clean & Jerks (135/95#) 7 Toes 2 Bars 7 Kettlebell Swings (32/24kg) 7 Plyo Push-Ups to a plates (just for the hands) BootCamp: WOD 1: CARDIO CITY 30 min EMOM 200/150m M

CrossFit:
Movement Prep:
3 Rounds
5-7 reps of each movement

Conditioning:
“Wirtz”
AMRAP in 20 minutes
7 Burpee Box Jump Overs (24/20″)
7 Clean & Jerks (135/95#)
7 Toes 2 Bars
7 Kettlebell Swings (32/24kg)
7 Plyo Push-Ups to a plates (just for the hands)

BootCamp:
WOD 1:
CARDIO CITY
30 min EMOM
200/150m M Row
M.E. Slider Pushes
200/150m M SkiM.E. Speed Skater w/ hop
Boat Pose Hold

WOD 2:
Group Stretch

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