CrossFit WOD, December 20, 2018


Thursday 20/12/2018

Movement Prep
2 Rounds
20 banded knee lifts
10 single leg rdls
6 Nordic curls
10 Bird dogs

Metcon
Metcon (AMRAP – Reps)
For Time
2 Rounds
800m Row
24 Wall balls 9/6
24 Hang power cleans
1600m Bike
24 Wall balls 9/6
24 Weighted sit ups

* Every 5minutes 20m tyre push (unless on the bike or rower)

Rx – 60/40 plate 20/15
Int 40/30 Plate 15/10
Sc 35/20 Plate 15/10

Accessories
Rom WOD

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