• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Cardio CrossFit WOD, December 14, 2019

CFC 12.14.19

Metcon (Time)
With a partner complete 10 Rounds (5 each) of:
120m Rowling Row

Both Partners complete 1 Hand Release Push Up for every meter over or under for all 10 rounds.
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 24 mins:
Partner 1 completes 1 Round of the following –
10 Burpee Box Overs (24/20)
8 DB Snatches (50/35)
18 Air Squats

Partner 2 completes 500m Row OR 400m Run

Partner 1 starts with 10 Burpee Box Overs, while Partner 2 starts their 500m Row or 400m Run. When both partners are done that is 1 round. Partners switch and continue.

Stay in the Loop!

Enter your email address to receive member only notices & offers.