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CROSSFIT

WOD

Choose variation A for a workout with weights or B for a bodyweight workout


Variation A

Every 4:00mins for 6rounds:(Alternate from Station A,B to C)


Station A:

15 /12 Wall balls

15 /12 Cal row

Station B:

200 m Run/row

40 Air squats

Station C:

20 KB swings

20 Sit-Ups


Variation B

Every 4:00mins for 6 rounds: (Alternate from Station A,B to C)


Station A:

200m Run/row

15/12 Burpees

Station B:

200m Run or row

40 Air Squats

Station C:

20 KB swings

20 Sit-Ups

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