CrossFit WOD, December 9, 2022

CrossFit WOD, December 9, 2022

CrossFit – Fri, Dec 9

Warm Up

3 sets:
30-second Assault Bike (build in pace)
5 Front Squats (empty bar)
5 Push Press (empty bar)
10-second Handstand Hold

Weightlifting
Thruster (Heavy Thruster

* Work up to a heavy single for the day *)

Metcon (Time)

21-18-15-12-9
Calorie Assault Bike
Thrusters (75/55)