CrossFit WOD for Friday 12-16-2016

WOD

Dec 15, 2016

Unlike most Metcons, this one is ascending, so it’s going to get harder before you’re done. Pace yourself on the first round so you don’t burn out. Squat weight should be close to unbroken.

Warm-up

3 Sets:

  • 100m Run
  • 10 KB SDHP
  • 10 Goblet Squats
  • 10 Sit Ups
  • 10 Supermans

Mobility

Bergener Warm Up

Skill/Strength 

  1. Hang Power Snatch, 3×3 @65%
  2. Speed Front Squats, 5×5 @65%, every 60s

METCON: For Time 9-15-21

  • Back Squats (135/95) (+185/125-Can use rig)
  • T2B

Accessory Work

  • 50 Banded Hip Flexor Pulls

Compliments of CrossFit

“I like big butts…from squats”
– Sir Mix-A-Lot