091022

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

With a partner, on a running clock

One person works at a time

Metcon (Time)

0:00-10:00

2001m Row
If you finish, rest until 10:00.

Metcon (AMRAP – Rounds and Reps)

10:00-25:00

AMRAP

9 Shoulder to Overhead (135/95)

11 Box jumps (24″/20″)

9 KB Swings (70/53)

11 Toes to bar
KB swings overhead.

Metcon (Time)

25:00-35:00

2001m Row