CrossFit WOD, December 17, 2019

TuesdayWarm-upWarm-upAMRAP x 8 MINUTES
8/8 Suitcase Deadlift
8/8 Single Arm DB Bent Over Row
:20 Hollow Hold → :20 Hollow Body Hang
8/8 Single Arm DB Floor Press
8/6 Cal BikeExtended Warm-upWarm-upEMOM x 8 MINUTES
MIN 1 — 5-8 DB Renegade Rows*
MIN 2 — :20 Hollow Hold / :20 Hollow Bar Hang

*1 Rep = Push-up + Row L + Row RWorkoutMetcon (AMRAP – Rounds and Reps)AMRAP x 20 MINUTES
5 Strict or C2B Pull-Ups*
10 Hand-Release Push-Ups
15/12 Cal Bike

*Athlete choice each round on Strict or C2B Pull-Ups

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