25 Dec CrossFit WOD, December 26, 2018
Posted at 20:00h
in Work out of the day
12/26/2018
Warm-up
Metcon
Metcon (AMRAP – Rounds)
With a running clock
with a partner with one athlete completing a full round at a time:
0:00-10:00 Max Rounds of:
10 Hang Power Cleans (135, 93)
10 T2B
20 Walking Lunges (BW)
12:00-22:00
Max 200 Ft. Trip of Farmer Carries (Use heaviest KB possible)
24:00-34:00 Max Rounds of:
10 Box Jump (24, 20)
10 S2OH (135, 93)
20 Abmat Sit-ups
*Score = total rounds
with a partner with one athlete completing a full round at a time:
0:00-10:00 Max Rounds of:
10 Hang Power Cleans (135, 93)
10 T2B
20 Walking Lunges (BW)
12:00-22:00
Max 200 Ft. Trip of Farmer Carries (Use heaviest KB possible)
24:00-34:00 Max Rounds of:
10 Box Jump (24, 20)
10 S2OH (135, 93)
20 Abmat Sit-ups
*Score = total rounds
Butt Kicks up and back
Lateral Shuffle up and back
Toy Solider one way
Lunge with a twist one way
Then,
Grab barbells and with your partner:
(2 x through each)
1 person performs burpees while the other person completes 1 round of:
3 deadlift
3 muscle cleans
3 front squats
3 front rack rev lunges ea.