WODs

CrossFit WOD, December 6, 2018

By December 5, 2018 No Comments
Midnight Rider

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Deadlift (E2M x 5, 2 Reps Increasing )
Every 2 minutes for 10 minutes, perform 2 Deadlifts. Increase the weight each round, aim to hit your workout weight on Rd 1 or 2. Record your heaviest 2 Deadlifts. No resetting between reps.

Metcon
Midnight Rider
5 Min AMRAP:

10 Deadlifts 185/125# Rx/ 225/155# Rx+
15 Box Jumps 24/20"

: 5 Min Rest :

5 Min AMRAP:

100m Run
10 Pull-ups Rx/ Chest to Bar Rx+

* 10 Shuttle Runs if weather is an issue *

Scaling – 1.) Deadlift weight 2.) Box height/Step-ups 3.) 150m Row/300m Bike 4.) Jumping/Rack/Banded Pull-up,C2B

Extra Work