WORKOUT OF THE DAY

Today’s WOD

Team WODs!
Metcon
Warm-up
Warm-up
In your teams of 4:
1) 2 Rounds:
3 Point Stretch
3 Inchworms / 3 Squats
3 Burpees

2) 2 Rounds:
P1 & P2:
Synch: 2 Muscle Snatch, 2 Hi Hang Pwr Snatch, 2 Hang Pwr Snatch and 2 Power Snatch (switch with P3 & P4 when done)
P3 & P4:
Partner wheelbarrow walk up and down gym

3) Get weights/bars etc ready and final prep
Metcon (AMRAP - Rounds)
12 minute AMRAP:
P1 Handstand Walking
P2 Handstand Walking
P3 Synchronised Power Snatches 45/30kg
P4 Synchronised Power Snatches 45/30kg

Rest 3 mins between WODs
Scale: HS Walking = 4 Wall Walks each
Score: Laps of HS Walking (use clickers)

Note:
- HS Walking is shared across the distance laid out, P1 & P2 must complete 2 laps in total before switching (scaled must complete 4 WW's).
- Synchronised Power Snatches is at the top of the rep.
Metcon (Calories)
12 minute AMRAP
P1 x3 Ropes Climbs
P2 Synchronised Sandbag Thrusters 20/15kg
P3 Synchronised Sandbag Thrusters 20/15kg
P4 Assault Bike Calories
Scale: x3 Floor Rope Climbs
Score: Assault Bike Cals

Note:
- S/B Thrusters are performed with one bag per player and in the style of team worm thrusters.
- Synchronised movement is at the bottom of each squat.

CrossFit ThreeFlow
Merchandise

 WHO WE ARE 

YOU ARE OUR PRIORITY AND EVERYONE IS EQUAL.

© 2017 CROSSFIT THREEFLOW, ALL RIGHTS RESERVED