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10AM At Home WOD - Shared screen with speaker view
San Francisco Crossfit
01:39
Home WODA) 12 minute EMOM:1) 5 tempo db push press per side (1 second pause at top + 3 second descent) 2) 5/side split stance tempo bent over row (1 second pause at top + 3 second descent)3) 10 db lat pulloversB) Every 4 minutes for 16 minutes complete:20 alt. db snatches-15 box jumps-10 squat jacks*Modify reps if not getting at least 1 minute rest. If can’t do box jumps sub 10 burpees or 16 alt. step ups.
San Francisco Crossfit
05:56
Home WODA) 12 minute EMOM:1) 5 tempo db push press per side (1 second pause at top + 3 second descent) 2) 5/side split stance tempo bent over row (1 second pause at top + 3 second descent)3) 10 db lat pulloversB) Every 4 minutes for 16 minutes complete:20 alt. db snatches-15 box jumps-10 squat jacks*Modify reps if not getting at least 1 minute rest. If can’t do box jumps sub 10 burpees or 16 alt. step ups.