synchro burpees

 

CrossFit WOD

For Time:
800M Run
25 Overhead Squats
50 Sit-ups
200 M Sled Push (25lb for men)
800 M Run
25 Overhead Squats
50 Sit-ups
200 M Sled Push (25lb for men)
800 M Run

RX: 115/73lb
Scaled/Masters: 95/63lb

30 minute cap

Mobility:
Banded Posterior Chain Floss
Banded Trailing Leg
Banded Overhead Stretch


SWEAT

E2MOM: 4x
30 sec: Pull-ups or Pull-up Hops
20: American Swings

E2MOM: 4x
30 sec: DB Strict Press
8-10: Burpees

E2MOM: 4x
30 sec: Hand Release Push-ups
10: Slam Balls

E2MOM: 8x
10: DB Snatches (5 e/side)
10: Cals on Rower