CrossFit WOD for Friday 12-22-2017


Dec 21, 2017


Courtesy of CompTrain Class

Metcon: Full effort each round since the recovery will be just as long as a round took.

Warm Up (15:00):
Rowling- while waiting rotate through Active Spiderman, Samson Stretch, Push Ups to Down Dog

5 mins Athlete Choice

1) Box Jump Efficiency
2) Burpee Efficiency

Metcon Prep – 1 RD:
5 Scap Pull Ups
5 Kips
1-3 Strict Pull Ups
3 Pull Ups (variation of choice)

METCON- Teams of 2 – 21 min AMRAP:

  • 15 Box Jumps
  • 12 Burpees
  • 9 Pull Ups
  • *Partner completes a full round before switching

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“There is no one giant step that does it. It’s a lot of little steps.” – Peter A. Cohen