CrossFit WOD, December 31, 2018


Monday 31/12/2018

Movement Prep
2 x
12/9 calories
20m bear cralw
20m single leg jump land
10 sumo squat with toe touch

Strength & Conditioning
Metcon (Calories)
Every 4 Minutes for 3 Rounds
20 Burpee over bar
10 Power Snatches
Max calories

Rx 50/35
Int 42.5/30
Sc 35/20

Scaled and intermediate are 15 burpee over bar Rx is 20

Metcon
Metcon (Time)
400m Run
12 TTB
8 Oh squats
400m Row
10 TTB
6 Oh squats
800m AAB
8 TTB
4 Oh squats

Rx 70/45
Int 50/35
Sc 50/35 Front squats

Accessories
Metcon
Part A
Accumulate
4 minute Arch hold
* Every break complete 7 Ring push ups

Part B
3 x 1 Minute side star plank (rest 1 minute between efforts)

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