03/01/2015

BK Fit Studios – Cross Training

QOD

Did you enjoy doing open working 15.1?

Warm-up

AMRAP (No Measure)

3 Rounds 7 reps:

Good Morning

Broad Jump

Goblet Squat

Ring Rows

Sumo KB Deadlift

Ovearhead Squat 15lbs

Strength

Overhead Squat (5RM)

WOD

Metcon (AMRAP – Rounds)

18 minute Partner AMRAP

5 Pull-Ups/Ring Rows

10 Wall Balls (20/14)

15 Kettlebell Swings (53/35)
-Only one partner may work at a time

-Each partner must complete entire round

-Score is total sum of each partner’s completed rounds