CrossFit
Warm-Up / Skills
Run 1 Mile through town – Where your CrossFit Medford Hoodies!
Strength
Exercise: Bench Press/lbs
Reps: 5-3-3-1-1-1
Metcon
Partner WOD For Time & Total Reps
Each Partner Runs 3X
Partner A Runs 400M with Wall Ball
Partner B performs as many Wall Balls as possible while Partner is Running
Partner B Runs 400M with Wall Ball
Partner A performs as many Wall Balls as possible while Partner is running
That set is performed 3X for total time and Wall Ball Reps
Result Type: Time
Male Rx: 20 lbs
Female Rx: 14 lbs