Water Country

16
May

Water Country

CrossFit Metropolis – WOD

View Public Whiteboard

Back Squat (1-1-1-1-1-1-1)

Superset with 3 box jumps (24/20)

Build to a heavy single for the day

Metcon (Time)

“Water Country”

Females:

21-18-15-12-9: Row Calories

50′ Walking Lunge After Each Set

Males:

27-24-21-18-15: Row Calories

50′ Walking Lunge After Each Set

Push-ups (70)

split up your reps between warmup and a cashout

*modify with knee or box or wall pushups with proper form

*we are adding 5 pushups a day until we build up to 100 in a day