CrossFit WOD 12/20/19


Hang and twist/shrug

Air squat- relaxed, rig assisted

Kipping swing (static)

Air squat

Kipping Swing Dynamic

Front squat

Beat swing

Push press

Leg lift/knee tuck



Toes to bar

Metcon (Time)

20/14cal bike

20 Thrusters 95/65

20 Toes to bar

20 Thrusters

20 Pull-ups

20 Thrusters
*We are seeking a strong stimulus here.

**The thrusters should be a weight where the second set is unbroken and your MIGHT have to break up the third round,

***Make sure the gymnastics are wishing a manageable skill range.