27 Dec CrossFit WOD, December 28, 2018
Posted at 20:00h
in Work out of the day
12/28/2018
Warm-up
Weightlifting
Snatch (Weight)
Every 2 Minutes for 7 Sets
2 Snatch, building to a heavy double for the day
Metcon
Metcon (Time)
For Time
4 Rounds with a 5 min cap. 2 Minute rest between rounds
750 M Row
12 Pull ups
12 Toes to Bar
12 Wall Balls (20/14)
** Score is your time. Do not take out the rest
4 Rounds with a 5 min cap. 2 Minute rest between rounds
750 M Row
12 Pull ups
12 Toes to Bar
12 Wall Balls (20/14)
** Score is your time. Do not take out the rest
Then
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Toy Soliders one way
Inch Worm with push up one way
90 Degree Hip Rotations one way