WODs

CrossFit WOD, December 23, 2019

By December 22, 2019No Comments
Christmastide

Warm-up
Warm-up
Coach’s Choice

Metcon
Christmastide
4 Rounds for time: w/ a partner

100m Farmers Carry
65/60/55 Cal Bike
20 DBall over Shoulder
20m DBall Walking Lunge

Rx = 70/50# DBall + 53/35# KB
Rx+ = 100/70# DBall + 70/53# KB

* STIMULUS * Split reps evenly with your partner. Males = 30 cal, Female = 25 cal. Unbroken lunge for the walk.

Extra Work
Metcon
100k goal: 100m with 90
seconds rest x 10

200k goal: 100m with 90
seconds rest x 20

Continue rowing
through the rest to rack
up meters!