Corona Cage wod #54

CrossFit Bielefeld – CrossFit

Warm-up

1: Corona Cage Warm Up #45 (No Measure)

500m Row

Then:

2 Rounds Of:

20 Jumping Jacks

10 Med Ball Clean & Jerk

6 Alligator Rolls (3/3)

Then:

:60 Twisted Cross Each Side

Metcon

2: Corona Cage wod #54 (2 Rounds for reps)

AMRAP17 – Endurance

20 Plate GTOH @ 15/10

40 DU / 60 SU

20 Russian Twist (10/10)

400m Row

20 Supermans

– Rest 5:00 –

AMRAP17 – Endurance

40 Plate GTOH @ 15/10

20 DU / 30 SU

40 Russian Twist (20/20)

200m Row

40 Supermans

– Every Completed Movement Counts As 1 Rep –