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CrossFit 12/6/2018

5
Dec

CrossFit 12/6/2018

Warm Up:
3 rounds
25’ Bear Crawl
10 Lunges (ea leg)
10 Push Ups
10 Lateral Ball Slams (5 ea way)
50’ Side Shuffle (ea direction)

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

WOD:
EMOM X 25 Minutes
6 Hang Power Cleans
15/10 Cal Bike Sprint
4 Hang Power Cleans (add weight)
8 Burpee Box Jumps
2 Hang Power Cleans (add weight)

Body- 5 Burpee Step Ups
Scale- As Written
Masters- As Written
RX- As Written

Intent: Pick the right weight. The intent is to keep moving.

RXra Credit:
4 Rounds
25 Cal Row
15 Deficit Push Ups