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WOD

CrossFit WOD, December 14, 2019

By December 13, 2019No Comments

12.14.2019

Warm-up
(0-15:00)
AMRAP 7:00
10 air squats
5 push ups
15s active hang
10 lunges
5 thoracic bridge/side
15s dead hang
+
Barbell Warm up
5 Good mornings
5 back squats
5 elbow rotations
5 press
5 front squats
5 good mornings

Metcon
Metcon (Time)
For time
Row 200m
40 deadlifts (115/85)
row 400m
30 Overhead squat (115/85)
row 600m
20 hang power clean (115/85)
row 800m
10 cluster (115/85)

Notes:
**Choose weight that is very light to moderate for you today, something you could complete each movement in 2-3 sets
** Weight can change for each barbell movement as needed.
Metcon (Time)
For time
Row 200m
40 deadlifts (95/65)
row 400m
30 Front squat (95/65)
row 600m
20 hang power clean (95/65)
row 800m
10 Thruster (95/65)

Notes:
**Choose weight that is very light to moderate for you today, something you could complete each movement in 2-3 sets
** Weight can change for each barbell movement as needed.

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