CrossFit WOD, December 11, 2019

WednesdayWarm-upWarm-up3 Rounds, graduating in difficulty…

1 Min Row (Easy → Mod → Hard)
10 Step Up → Low Box Jump → Higher Box Jump
10 MB Push Press → MB Thruster → Wall Ball

After the Warm-Up, go into the High Box Jump.SkillMax Height Box Jump (Distance)Max Height Box JumpON A 8:00 RUNNING CLOCK…
Build safely to a Max Height Box Jump*

*No “step” into jump. Start with both feet planted on each attempt.Workout“STRAIGHT 100.” (Time)FOR TIME
25 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25 Cal Row

-20:00 Time Cap-Optional FinisherMetcon2 SETS
:30 Hollow Rock
2:00 Plank Hold
:30 Hollow Rock
50 Russian Twists (w/ Medball)

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