CrossFit – Wed, Dec 17
Warm Up
Deadlift (Every 2 minutes for 10 minutes (5 sets):
5 Deadlift @ 70% + 8 bent-over rows (115/75)
)
Accessory Work (Time)
For Time:
4 rounds:
15 GHD sit-ups or V ups
100m sandbag carry (100/70)
Cap 10 minutes
METCON (Time)
For Time:
21-15-9:
Echo bike calories
KB swings (70/53)
Cap 10 minutes
Three sets of:
10 Banded good mornings
100m Jogg
20 Seconds death hang from Pull up bar