CrossFit WOD for Tuesday 12-20-2016

WOD

Dec 19, 2016

Quick and dirty (heavy) Metcon today. Give it your all.

Warm-up

200m Run then 3 Sets of 5 reps each, adding light weight each round:

  • Deadlifts
  • Muscle Clean
  • Power Clean
  • Front Squat
  • Burpees

Mobility

2 Sets: 15 Russian Swings w/ Glute squeeze! and 5 Glute Hip Bridge on Each Side

Skill/Strength 

  1. Deadlift, work up to a heavy 1 @90% in 8-10 Sets, rest inbetween

METCON: For Time

  • 30 Power Cleans (135/105) (+155/125)
  • 30 Bar Facing Burpees

Accessory Work

  • Russian Twists 3×20
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Compliments of CrossFit

“Happy Holidays!”
– FWF Staff