7/9/18

 In WOD

Mountainside CrossFit – CrossFit

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Metcon

Metcon (Time)

60 GHD hip extensions

50 front-rack lunges 95/75

40 over-unders 24/20

30 cal bike

20 OHS 95/75

800m run

2 min (accumulated) L-sit hold on rope
*lunges come from ground and are TOTAL, not each leg

*Stagger start – faster GHD-ers & bikers go first

*https://www.youtube.com/watch?v=QCJHeau5dNA

Accessory Work

Metcon (No Measure)

Tabata x2

1) Hollow hold (4 min)

2) Plank (4 min)
If time allows

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