CrossFit WOD, December 5, 2018


Wednesday 5/12/2018

Movement Prep
2 Rounds
12/9 cal Row
12 banded kick backs
20 leg swings
10 sumo squats with toe touch

Strength & Conditioning
Deadlift (4 sets 2 reps @90-95%)
hold form reset if needed. Clean grip

Metcon
Metcon (Time)
300m Run
8 Burpee box jumps overs
15,12,9,6,3 Power Snatches

Rx+ 50/60/70/80/90
32.5/40/45/52.5/60

Rx 50/60/70/75/80
32.5/40/45/50/52.5

int 40/45/50/55/60
30/32.5/35/40/42.5

* scaled will be anything below intermediate max adjustments that best suit you as an individual.

Accessories
4 x 2
Bench press @90-95%
(make sure you have a spotter)

2 x 1min Banded deadball march

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