CrossFit WOD, December 27, 2018


Thursday 27/12/2018

Movement Prep
2 Rounds
12/9 calories
10 single leg rdls
6 Nordic curls
20 sec active goblet squat

Metcon
Metcon (Time)
5 Rounds
400m Run
15 Pull ups
10 ttb
(10,8,6,4,2)
Cleans

* Every 4 minutes 5 strict HSPUS / 10 HRPUS

Rx – M 70,80,90,100,110
F 45,52.5,60,65.72.5

Int M 60/70/80/85/90
F 40/45/52.5/57.5,60

Sc M 45,52.5,60,65.72.5
F 32.5/35/40/45/50

Accessories
4 Rounds for quality
45 D/us
12 Ghd sit ups
20 Ring rows

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