CrossFit WOD, December 12, 2020

12 12.2020

Metcon (Time)
2000m Run
200 Hollow Rocks
100 Shoulder 2 Overhead (95/65)
100 Ring Rows
50 Overhead BB Lunges (95/65)
50 Hang Squat Cleans (95/65)
(any way you want to do it)

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CrossFit WOD, December 11, 2020

12.11.2020

Metcon (AMRAP – Reps)
3 rounds
1 min Russian Twists (55/35)
1 min rest
1 min Wt. Sit Up (55/35) (do it like a rev. burpees; db touches behind the head and then b/w the legs)
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

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CrossFit WOD, December 10, 2020

12.10.2020

Deadlift (Weight)
12 min EMOM
3 reps per minute; increase as needed through round 7; Rounds 8-12 will be at the same weight
5 sets of 3 reps
Metcon (Time)
21 – 15 – 9
Hang High Pulls (95/65)
Box Jumps (30/24)

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