CrossFit WOD, December 14, 2018


Friday 14/12/2018

Movement Prep
game

Strength & Conditioning
Front Squat (4 x 6)
dead stop front squats ( this means you start in the bottom postition)

Metcon
Metcon (3 Rounds for reps)
Every 6 minutes for 18 Minutes complete (paired)
40/30 calories
20 clean & jerks
20 strict burpee to target
4 Rope climbs

Rx – 72.5/45 Rope legless
Int – 60/40 Rope normal climbs
Sc – 42.5/30 Rope sleps pulls

Accessories
4 x 12
Split stance deadlifts

4 x 6
Ghd ham curls

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