WODs

CrossFit WOD, December 3, 2018

By December 2, 2018 No Comments
Grave Digger

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Paused Push Jerks (3 Reps w/ 2 sec. pause in Dip and Overhead)
In 15 minutes, build to your heaviest 3 Push Jerks w/ a 2 second pause in the dip and 2 second pause in the receiving position overhead. Take rest between sets and maintain form. Focus is on timing and positions.

Metcon
Grace
For Time:
30 Clean and Jerks, 135# / 95#

Scaling – Barbell weight.

Extra Work