CrossFit WOD, December 15, 2018

12.15.18

Metcon (Time)
2000m Run
200 Hollow Rocks
100 Burpees
100 Ring Rows
50 Overhead BB Lunges (115/80)
50 Squat Cleans (115/80)
(any way you want to do it)

/by

CrossFit WOD, December 14, 2018

12.14.18

Metcon (AMRAP – Reps)
3 rounds
1 min Russian Twists (55/35)
1 min rest
1 min Burpulls
1 min Rest
1 min Goblet Squats (55/35)
1 min Rest
1 min Push Up & Touch (do a push up and then at the top of the push up you have to touch the dumbell in front of you)
1 min Rest

/by

CrossFit WOD, December 13, 2018

12.13.18

Deadlift (12 min EMOM @ 3 reps per minute)
Metcon (Time)
21 – 15 – 9
Hang High Pulls (95/65)
Box Jumps (30/24)

/by