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CrossFit 12/2/2018

1
Dec

CrossFit 12/2/2018

Warm Up:
3 Rounds
20 Second Dip Support
30 Second plank with shoulder taps (Scale w/ 30 sec plank)
10 Bootstrappers
10 Perfect Kip Swings (Scale w/ 10 Scap Pull Ups)
10 Pallaf Press (ea direction)

CNS Prep:
3 Rounds w/ empty barbell
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Thrusters

WOD:
2 Rounds For Time
50/40 Cal Bike
50 Empty Bar Thrusters 45/35
30 Pull Ups

Body: Wall Balls 14/10 – Ring Rows
Scaled: Ring Rows
Masters: As Written
RX: As Written

Intent: Pick a pace and stick with it.

RXtra Credit:
3 Rounds
8 Drop Snatches Directly into 4 BTN Snatch Grip Sotts Press
Rest as needed