Friday WOD

Dec 23rd, 2016

Comments: 0
Category: WODS

Friday WOD


Guns Out CrossFit – CrossFit

Warm-up (No Measure)

200 m run

3 rounds of

5 Burpees

10 Strict Press (bar)

15 Air Squats

Banded Shoulder

Sampson

Metcon (Time)

12 Days of CrossFit!

1- Squat Clean (135/95) (RX+185/135)

2- C2B pull-ups (RX+ 2 muscle-ups)

3- Toes to Bar

4- Box Jumps (RX+ 30″)

5- Hang Power Cleans (135/95) (RX+185/135)

6- Hand Release Push-ups

7- Wall Balls 20#/14#

8- Burpees (not over bar)

9- Kettlebell Swings 53/35 or (RX+ 70/53)

10- Goblet Lunges

11- Push Jerks (135/95) (RX+185/135)

12- Overhead Squats (135/95) (RX+185/135)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

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