November 1, 2017
by Alex Etzen
XS CrossFit – General CrossFit
Metcon
Metcon (Time)
Coach Beth’s Birthday WOD
Partner WOD
For Time:
Cash in:
Either 1026 M Row
Or
77 Calorie Bike
Then both partners working at the same on different movements…
Station 1
40 KB Swings (53/35)
40 Med Ball Sit-ups (14/10)
Rest 1 Minute
Station 2
40 2 for 1 Wall balls (14/10)
40 Push ups
Rest 1 Minute
Station 3
40 SDLHP (95/65)
40 Overhead Walking Lunges (45/35)
Rest 1 Minute
Station 4
40 Goblet Squats (53/35)
40 Shoulder to Overhead (95/65)
Rest 1 Minute
Station 5
40 KB Step ups (24/20)
40 Toes to Rings
Cash out:
Either 1026 Row
Or
77 Calorie Row
Whichever one you didn’t cash in with.