091721

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

30-20-10

Medball Sit-up (20/14)

Toes to bar

Wallball (20/14)

Time cap: 10 Minutes

After Party

Metcon (4 Rounds for time)

4x400m Run

Time cap: 16 Minutes
1:1 Work to rest ratio.