09 Dec CrossFit WOD, December 10, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Sat, Dec 10
Warm Up
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 30 Minutes
300’ Sandbag Carry (100/70) (Or Dumbbell Farmer Carry 70s/50s)
50/40 Calorie Row
300’ Synchro Lunge Walk
3:00 Machine
-into-
Every minute (7:00)
2 Sandbag Deadlifts (lights)
4 Box Step Ups
5/4 Calorie Row
2. Workout Prep
2 sets: (with partner/ build in weight)
10m Sandbag Carry (each)
4 Synchro Box Step Ups
5/4 Calorie Row
2 Sandbag Bear Hug Step Back Lunges (each)