CrossFit WOD 12/23/2020

Bench Press (10 Minutes to build to a heavy single)
Metcon (No Measure)

Min 1: 100 Ft. DB/KB Suitcase Carry Min 2: 100 Ft. Crab Walk

Min 3: 10 DB/KB Suitcase Deadlift

Min 4: 10 Max effort Broad Jump

*Complete 4 Rounds

**If you do not complete the specified number of movements within the minute, just continue to the next movement.

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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