CrossFit WOD 12/3/19


Walk on knees, crawl 50ft (use pad if sensitive)


Toddler rolls

Forearm slides

Bench prep

Demo and breakdown

Metcon flow

Claim real-estate

Metcon (AMRAP – Rounds and Reps)

Wallball x20

Bench x10

DB/KB clean and Jerk x20 (10 each arm)

Amrap 20
*Start conservative and strive to maintain the same paces.

**Sets should remain unbroken until final 5m. At that point bench and Wallball might see a break.