091921

Commonwealth CrossFit – WOD

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Strength

Front Rack Lunge (4×4)

– Alt. 2 per side (4 total)

– Flat sets, heavy

– From the rack

Metcon

A: Metcon (Calories)

8 Minute AMRAP

50 Double unders

15 Cal Bike
– 2 minutes rest before part B

B: Metcon (Calories)

8 Minute AMRAP

50 Double unders

15 Cal Row
– Half can start on concept bike while half start on row if necessary to accomodate class size