17 Dec CrossFit WOD, December 18, 2020
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Warm-up
4 ROUNDS (5:00 CAP)
:45 Row
10 KB Goblet Squats
10 Box Step ups
10 Hollow Rocks
10 Supermans
:45 Row
10 KB Goblet Squats
10 Box Step ups
10 Hollow Rocks
10 Supermans
Strength
Front Squat (5RM)
Workout
Metcon (AMRAP – Rounds and Reps)
3 SETS
AMRAP x 3 MINUTES
2 Power Cleans (185/123)
4 Hand Release Push-Ups
6 Box Jumps (30/24)
AMRAP x 3 MINUTES
2 Power Cleans (185/123)
4 Hand Release Push-Ups
6 Box Jumps (30/24)
*Pick up where you left off.
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
Find a 5RM Front Squat
(Score is Weight)