CrossFit WOD, December 31, 2021

CrossFit WOD, December 31, 2021

Friday

Warm-up
5:00 Machine (30 secs fast/30 secs slow)
– into-
3 sets
1 Zombie Rope Climb
3 Muscle Snatch (empty bar)
3 Muscle Clean + Shoulder Press (empty bar)
3 Low Box Jumps

Workout Prep
Workout Prep**
– Give athletes 5-7 minutes to work up in weight on Power Snatch/Clean and Jerk while hitting a rope climb here or there and jumping on and off a box –

Metcon
Metcon (Time)
7 Sets
1 Rope Climb
2 Power Snatches (135/95)
3 Power Clean and Jerks (135/95)
6 Box Jump Overs (24"/20")
-Rest 1:1 between sets-

Time Cap 3 Min Per Set