December 30, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (5:00 time cap)
10 Banded Thrusters
10 Banded Sidesteps on Toes
10 Windshield Wipers

Partner WOD:
15min Clock
10rds
10/10 Sin. Arm DB Thruster
20 Double Unders (2:1)
*Alternate rounds*
Remaining time: Max Rep Renegade Rows

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 Banded Thrusters
10 Banded Sidesteps on Toes
10 Windshield Wipers
3 Tempo (3311) Front Squat (build)

Strength: Front Squats
Find a Heavy 5 then 1 MR @ 80%

WOD:
10min AMRAP
8/8 Single Arm DB Thrusters
10, 20, 30… Double Unders (2:1)