100521

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

3 Rounds

20 DB Alt. Lunges (50’s/35’s)

20 Burpees over DB

400m Run

Time cap: 15 Minutes
– Lunge with two DBs, burpee over one

– Use KB if necessary

After Party

Front Squat (5×3)

Flat or ascending, focus on getting volume at moderate to heavy load.