CrossFit WOD, December 6, 2018


Thursday 6/12/2018

Movement Prep
1 Rounds
4minute single skips (move through variations)

10 v snaps
10 scap push ups

Metcon
Metcon (Time)
(10min cap)
21-15-9
Thrusters
9-15-21
Pull ups

Rx 42.5/30 & ctb pull ups
Int 42.5/30 & Pull ups
Sc 30/20 & Burpee bar touch

* Straight into part B as soon as you finish

Metcon (Time)
(24min cap)
2km Row
20 Sumo deadlift high pulls
10 Db box step overs
200 D/us
20 Push press
10 Db box step overs
200m Pinch carry
20 Front rack lunges
10 Db box step overs

Rx 42.5/30 Db 40/30
Int 42.5/30 Db 30/20
Sc 30/20 Db 20/10

Extras
Metcon
ROMWOD

or Foam roller work

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