Forge Fitness – WOD
Workout
Metcon (Time)
“King Crab Roll”
Partner workout
20/16 Calorie Bike/ Row (each: at the same time)
40 Dual DB Cleans 50/35#
20/16 Calorie Bike /Row (each: at the same time)
40 Dual DB Snatches
20/16 Calorie Bike/Row (each: at the same time)
20 Dual DB Cleans
20/16 Calorie Bike/Row (each: at the same time)
20 Dual DB Snatches
20/16 Calorie Bike/Row (each: at the same time)
Rx+ 70/50#
Target time: 20-23 minutes
Time cap: 30 minutes
Accessory
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Trap Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)