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Crossfit WOD

Wednesday: Back and Forth..

15th December 2020

CROSSFIT

STRENGTH

Split jerk 10 x 2 reps

* Build to a heavy 2 rep

CONDITIONING

With a partner and working 1:1 - 

4 rounds each of:

20 / 14 Calorie Echo or Assault bike
12 DB Hang clean and jerk (6/arm)
* 12 min cap

FITNESS

'EMOMathon'

2 rounds - 
1 min to do:
15 Goblet Squats
2 min to do:
20 KB Push Press + 15 GS
3 min to do:
25 L Sit Raises over KB + 20 KB PP + 15 GS

At 15 min mark - 
2 rounds:
1 min to do:
15 KB Frog Deadlifts
2 min to do:
20 Russian KB Swings + 15 KB FD
3 min to do:
25 Sit Ups + 20 RKBS + 15 KB FD

At 30 min mark - 
400m Farmers Carry w Partner

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