CrossFit WOD for Friday 12-23-2016

WOD

Dec 22, 2016

Morning classes only today. Happy Holidays!

Warm-up

Funnel Tag then 

  • 5 Muscle Cleans
  • 5 Front Squats
  • 4 Squat Cleans
  • 4 OHS
  • 3 Hang Power Cleans
  • 3 Snatch Grip Behind the neck Push Press

**Rest as needed between sets

Mobility

Wall Squats 2×5 then Pigeon 45s each side

Skill/Strength 

  1. Speed Front Squats, 5×4 @70% every 60s

METCON: “Ship” – 9 RFT

  • 7 Squat Cleans (135/105) (+185/125)
  • 8 Burpee Box Jumps

Accessory Work

  • 50-100 Banded Leg Curls
  • 3×15 Serratus Crunches
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Compliments of Jason Brown

“Happy Holidays to our CrossFit Family”
– Your coaches at FWF