CrossFit WOD, December 22, 2018


Saturday 22/12/2018

Movement Prep
5min AMRAP
9/6 calories
10 squat toe touch
10 Thoracic rotation form childs pose
20sec Oh plate squat hold

Oly
Power clean complex 5 (E90secMOM)
1 Power clean
1 Front squat
1 Jerk

Start at 60% increase every round

Metcon
Metcon (AMRAP – Rounds and Reps)
30/24 calories
12 HSPUS
9 Power cleans
6 Muscle ups
3 Rope climbs

Rx HSPU (4"/2" Def), Pc 70/45, Ring Mu, 15/12Ft Rc
Int HSPU, Pc 60/40, Bar Mu, 12Ft Rc
Sc HRPU, Pc 50/35, Burpee CTB, Sled pull @80% Bw

Accessories
20min swim

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