CrossFit WOD – 12/10/15

Metcon (No Measure)

Wall Slides x15

Windmill x10

Control box Jump. x10 (jump as high as you can on to a 20inch box. try and land as upright as possible and a light as possible.)

Push Press (3-3-3-3-3-3)

Shoulder Press (1xME @ 55% of 3rm Push Press.)

500m Row (Time)

Max Effort 500m Row
Compare Score to 1/23/15

Workout of the Day

CrossFit

  • CrossFit WOD 9/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Pick Drill

    then 30:30 Row

    Calf Stretch

    Bottoms Up Press

    Double Under Work
    Metcon (Time)
    500m Row

    100 Double Unders

    400m Farmers Carry

    100 Double Unders

    500m Row

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