Friday

 In WOD

Great State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 CAL BIKE

10 BANDED AIR SQUATS

5 CAL BIKE ARM ONLY

10 STEP UPS

5 CAL BIKE

10 PVC PASS

5 CAL BIKE ONLY ARMS

10 PUSH UPS OR RING DIPS

5 CAL BIKE

:30 SEC BPA

5 CAL BIKE ONLY ARMS

Strength

Push-ups

Strength

Ring Dips

Workout

,: 1-Mile Run (Time)

Max Effort 1-Mile Run
,

Workout

Metcon (Distance)

12 MIN ROW FOR DISTANCE

Workout

Metcon (Calories)

10 MIN BIKE FOR MAX CALS

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