08 Dec CrossFit WOD, December 9, 2020
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Warm-up
EMOM x 5 MINUTES
Min 1 – :50 Row
Min 2 – :50 Jumping Jacks
Min 3 – :50 Push-Up to Pike
Min 4 – :50 Plank Rotations
MIn 5 – :25 Box Step Ups + :25 Box Jumps
Min 1 – :50 Row
Min 2 – :50 Jumping Jacks
Min 3 – :50 Push-Up to Pike
Min 4 – :50 Plank Rotations
MIn 5 – :25 Box Step Ups + :25 Box Jumps
Strength
Push Press (1×5 / 1×5 / 1×5 / 1×5)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
35/30 Cal Row
25 Box Jumps (24/20)
15 Dead Lifts (225/153)
35/30 Cal Row
25 Box Jumps (24/20)
15 Dead Lifts (225/153)
(Score is Time)
1×5 @Mod
1×5 @Mod-Heavy
1×5 @Heavy
1×5 @Heavy+
(Score is Weight)