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Crossfit WOD

Wednesday: Stuck in the middle..

1st December 2020

CROSSFIT

CONDITIONING

AMRAP in 20 mins:

20 / 14 Bike erg calories
20 Wall balls
15 Burpee box jump overs
20 KB swings
20 / 14 Row calories

ACCESSORY

3 sets for quality:

10 Rower pike ups
20 Box bridges

FITNESS

With a partner - 

AMRAP in 12 mins (1:1 each movement)
2 DB Bear Crawl
4 DB Hang Clean + Jerk
8 DB Triple Lunge/Squat
16 DB Push Press
32 DB H-Ups

At 14 min mark - 
AMRAP in 5 mins:
20 on : 40 off
Echo Bike Sprint

At 20 min mark -
AMRAP 12mins (1:1 each movement)
2 DB Bear Crawl
4 DB Hang Clean + Jerk
8 DB Triple Lunge/Squat
16 DB Push Press
32 DB H-Ups

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