CrossFit WOD 12/16/2020

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Thrusters

10 Push-Press

15 Back Squat

20 Cal Row

*Use 1 bar, same weight.

**Suggested weight: 75/55

***The weight you select should allow you the ability complete the first 3 movements without sitting down the bar.

Workout of the Day

CrossFit

  • CrossFit WOD 6/11/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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