CrossFit WOD, April 9, 2024

CrossFit – Tue, Apr 9

Warm Up

Band Warmup
3:00 Bike
3 sets:
5 Scap Pull Ups
5 Hanging Knee Raises
3 Zombie Climbs (or 10 Ring Rows/Bar Rows)
5/4 Calorie Air Bike (build-in pace)

Metcon (AMRAP – Reps)

AMRAP 15:00
Rope Climbs (Or 4-8-12 Strict Pull-ups)
Calorie Air Bike (Womens Calories 4-8-12)

*Restart after 3 climbs, 15 calories

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