Home WOD 11

CrossFit Templar – CrossFit

Warm-up

6 minute Mixed Tabata

20 seconds of work 10 seconds of rest

Jogging in Place

Lunges

Push-ups

Sit-ups

Metcon (Time)

WOD Brief: https://youtu.be/jB3wZQkO6C4

For Time:

*20*15*10*5*

*1 minute Plank

Bodyweight:

Deck Squat

Air Squat

Burpee

Jumping Jack

Kettlebell:

Deck Squat

Goblet Squat

KB Swing

SDLHP

Barbell:

Clean

Front Squat

Push Press

Back Squat

Each Cluster of 4 movements equals 1 rep. Note in comments version completed and weight used is applicable.

Cash Out (no measure):

800M Run