CROSSFIT

“The Herd At Home” Series

WOD DEMO LIVE AT 9AM, WORKOUT LIVE W/COACH JEFF @ 12PM!!!

Strength (KB or DB)

Superset 3 Sets of:

MAX Reps/Side SA Bent Over Row (Elbow In)

MAX Reps/Side SA Bent Over Row (Elbow Out)

12/Side SA Tempo Shrugs

Lift (Technique – With Broom Stick)

EMOTM 10 Minutes of:

4-Position Power Snatch + 2 Snatch Balance

MetCon (Chair/DB or KB)

10-20-30 For Time of:

Weighted Step Ups (Switch Legs Every 5 Reps)

Alternating DB Snatch (Switch Arms Every 5 Reps)