Call +1 610-506-1010
 

CrossFit WOD, December 4, 2021

03 Dec CrossFit WOD, December 4, 2021

Posted at 20:00h in Work out of the day by

Saturday

Warm-up
5:00 Row
* 30 seconds back and forth with partner (moderate pace) *
– into –
3 sets
5 Ring Rows + 2 Sec. Pause at the Top
5 Clean Grip Deadlifts (empty bar)
5 Muscle Cleans
5 Front Squats
2 Bar Facing Burpees

Metcon
Metcon (Time)
Teams of 2
100 Pull-Ups
25 Synchro bar facing burpees
50 Squat Cleans (155/105)
25 Synchro bar facing burpees
25 Squat Cleans (205/135)
25 Synchro bar facing burpees
50 Chest to Bar Pull-Ups OR 25 Ring Muscle Ups

Auxillary Work
3 sets
20 Banded Monster Walk steps (Total)
20 Dead bugs
20 Russian Step Ups (Total)