CrossFit WOD, December 21, 2018


Friday 21/12/2018

Movement Prep
game

Strength & Conditioning
Burpee box jump overs (Time)
50 Burpee Box jump overs 24/20"

Rx jump all aspects

Metcon
Squat Clean Thruster (Build to tough )
Hold form decrease if form breaks of repeat quality efforts
Metcon (AMRAP – Rounds and Reps)
200m farmers carry (shared)
10 syncro kb snatches
10 Push press
10 front rack lunges

Rx 60/40 Kb 24/16
Int 50/35 Kb 16/12
Sc 30/20 Kb 12/8

Farmers to be done as heavy as form allows

Accessories
4 x 2minute Row

For distance
2minute rest between rounds

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