CrossFit WOD 12/16/19


Jumping jacks

Plyo circuit

Banded hydrants

Banded split squats (off rig)

Pick three. Different heights to raise your heels.

High, medium, floor.

Squat and twist x3 each arm


Squat x10 @ each height

Snatch from hip

Practice transitions

Box jump over prep

Back Squat (3×5)


**If you have been present for the past several weeks of back squatting, use +75% of heaviest pause.

***4 & 5 should be difficult. Find a tempo that creates the appropriate difficulty.

Metcon (AMRAP – Reps)


DB/KB snatch (from hip/alt arms)

Box jump overs

2-4-6-8-10- —
*Utilize KB or DB

**Lots o rhythm and coordinations involved.

**Keep the box height at something you are are confident with and can be nimble with.