528 S Americana Blvd, Boise, ID 83702
208.639.0740
basile@verdantfit.com

CrossFit WOD, October 17, 2018

CrossFit WOD, October 17, 2018

181017

Warm-up
Row 250 Slow, 250 Medium, 250 Faster, 150 FAST
Ankle Shuffle, banded good morning
PVC Shoulder movement

Movement warm up and demo

Power Snatch (4 4 4 )
50, 60, 70%
Metcon (Distance)
4 Rounds
10 Power Snatch @ 50%
8 Bar Facing Burpees
2:00 Row
rest 2:00

record total meters, add up each round