WOD

CrossFit Collaboration – CrossFit

Warm-up

Warmup (No Measure)

Run 200m or row 250m

10x Inch worms

20x Squats

30x GHD Back Extensions

40x double unders

Hamstring stretch

Calf stretch

Strength/Skill

500m Row (Time)

Max Effort 500m Row
Rest 3 min

Followed by 3×250, 4×125

1:00 rest between sets

WOD

Metcon (AMRAP – Rounds)

20 min Alternating EMOM

EVEN: 10 alternating KB/DB Snatch

ODD: 15 sit-ups

Rx: 35/26

Rx+: 53/35, weighted situps (20/15)