091122

Commonwealth CrossFit – WOD

View Public Whiteboard

Metcon

Metcon (3 Rounds for time)

15 Minute EMOM

Min 1: 100ft Farmer’s Carry (53’s/35’s)

Min 2: 15/12 Cal Bike

Min 3: 2 Rope Climbs
Score each movement seperately with your slowest round completed for that movement.

After Party

x3

6 Single leg glute bridge (per side)

6 Superman/hip ext.