CrossFit WOD, December 23, 2019

MondayWarm-upWarm-up400m Group Jog

Into…

AMRAP x 4:00
10 Supermans
10 Scap Push Ups
5 Push Up to PikeStrengthPush Press (5-5-5)5-5-5
Push Press*

*Set 1 – 30-40% x 5
Set 2 – 40-50% x 5
Set 3 – 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.WorkoutMetcon (3 Rounds for reps)3 SETS
500m Row
400m Run

-Rest 2:00 b/t Sets-FinisherMetcon3 SETS
15 Tuck-Ups on Rower
30 Glute Bridge-Ups

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