December 19, 2017

CrossFit: 

Warm Up:
3rds
PA Clean Warmup x 3
Wrist/Shoulder Mobility
5 Box Jumps (30/24)
Then
3 position Pw Clean x 3 (Build)

Strenth:
Power Clean
Level 1: Heavy 3 / Technique
Level 2: Heavy 3

Partner WOD:
“Donner and Blitzen”
5 Rounds
10 Sandbag2Shoulder
Max Calorie Assault Bike
*Each partner does 5rds*
**Score is total cals**

BodyFit: 176

Warm Up:
500m Row
3rds
25 Double Unders/Practice
10 Kips/Kipping Practice
10 Ring Rows

WOD:
For Time
25-20-15-10-5 – Box Jumps (24/20)
10-10-10-10-10 – T2B
Row 500m
50-40-30-20-10 – Double Unders (3:1)
10-10-10-10-10 – Renegade Rows (R+L=1)