090121

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

2000m Row

30 Toes to bar

200m Farmer carry (53’s/35’s)

1000m Row

20 Toes to bar

100m Farmer carry

500m Row

10 Toes to bar

50m Farmer carry

Time cap: 22 Minutes

After Party

10 Minutes

Practice Inversions

– Handstand holds, freestanding (hold wall walk for beginners)

– Inverted taps for balance and coordination