CrossFit WOD, December 28, 2018


Friday 28/12/2018

Movement Prep
Row
100m exact

every m over under you and your partner complete 4 burpees

Strength & Conditioning
Metcon (AMRAP – Reps)
1 – Push ups 80%
2 – Ring Rows 80%

Horrizontal push pull piece, round 1 of each is max effort then aim for 80% on repeat efforts

Metcon
Metcon (AMRAP – Rounds and Reps)
Buy in
300 d/us

Round for Round
12/9 calories
20 alt db hang clean & jerks
2 Rope climbs

Rx – 25/20 Rope 15ft
Int – 20/15 Rope 12ft
Sc – 15/10 Role 15ft sled pull

Accessories
Every 4minutes for
4 x Rounds
20 bench press @60%
10 Ring dips
Max cal aab

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