http://southhallcrossfit.com/wod/protein-bro/
MAD COW
October 31, 2018

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

:30

Bike

Air Squats

S/L RDL

Bike

Push Up 2 Pike

Frog Squats

Bike

Lateral Lunge

Banded Pull Aparts

Review

Bench Press

Power Cleans

Metcon

Metcon (Weight)

5 Sets

3 Power Cleans (climbing)

immediately into:

5 Bench Press (climbing)

immediately into:

17/13 Cal Bike Sprint

– Rest 3:00 –
You should REALLY need that 3:00 break each time. Make sure you hold back a little on that bike so you don’t blow up too early.

Score is combined heaviest Clean and Bench Press

Accessory

Metcon (No Measure)

Russian Twist w/DB 45/30

Right + Left = 1

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