16 Dec CrossFit WOD, December 17, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Sat, Dec 17
Warm Up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Metcon (Time)
In Teams of Two
30 Rounds
3 Bar Facing Burpees
3 Deadlifts (225/155)
Rest 3 Minutes
20 Rounds
3 Bar Facing Burpees
3 Clean and Jerks (135/95)
Rest 3 Minutes
10 Rounds
3 Bar Facing Burpees
3 Snatches (135/95)