Cary Crossfit WOD 12.4.18

By Posted in - Cary CrossFit WODs on December 3rd, 2018 0 Comments

Back Squat 2×3, 2×2, 1x max reps at 85% (goal is 5-6 reps)
Strict Pullup 4×8-10
Ring Dip 4×5-7

15’ Amrap
Buy in: 800m Run
20 Wall Ball (20/14lbs)
20 Ab Mat Sit ups
20e Shoulder Taps

Rx+
15’ Amrap
3 Power Snatches (50/35kg)
3 OH Squats (50/35kg)
6 Super Burpees over bar
1 Rope Climb

Comments are closed.