CrossFit
Warm-up
(No Measure)
3 Rounds
50 Single Skips (whichever style you like)
10 Shoulder Press with Barbell
10 Sit-ups
Weightlifting
Push Press (5-5-5-5)
Metcon
Metcon (3 Rounds for time)
Part B
3 rounds, in pairs
Row 500m
Partner does 20 GHD sit-ups
Rest as required between sets (at least 60s)
Extra Credit
Metcon (Time)
Assault bike
150cals for time
Complete after the Barbell Extras if you are doing them.
Barbell
Clean (3)
Find a 3RM clean
Front Squat
Max reps Front Squat at 3RM clean weight
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Posted on January 1, 1900 by robnoy
211215
CrossFit
Warm-up
(No Measure)
3 Rounds
50 Single Skips (whichever style you like)
10 Shoulder Press with Barbell
10 Sit-ups
Weightlifting
Push Press (5-5-5-5)
Metcon
Metcon (3 Rounds for time)
Part B
3 rounds, in pairs
Row 500m
Partner does 20 GHD sit-ups
Rest as required between sets (at least 60s)
Extra Credit
Metcon (Time)
Assault bike
150cals for time
Complete after the Barbell Extras if you are doing them.
Barbell
Clean (3)
Find a 3RM clean
Front Squat
Max reps Front Squat at 3RM clean weight
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Like this:
Related
Category: WOD