Sunday November 4, 2018 at Patriot

Patriot CrossFit – WOD

Metcon

Metcon (Time)

3 RFT:

200m run

50 Abmat Sit Ups

200m run

40 Russian KB Swings 70/53

200m run

30 Back Rack Jumping Lunges 45/35

200m run

20 Pull Ups
The empty bar jumping lunges are challenging, make sure to practice, and try not to bang your knee on the ground too hard. If it’s too much for now, grab some light DBs instead!

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