CrossFit WOD, December 5, 2019


Thursday

Warm-up
Warm-up
2 ROUNDS…
10 Alt Side Lunges
10 Alt. Step Ups
10 Shoulder Taps
:10 Bar Hang

2 ROUNDS…
10 Jumping Air Squats
10 Box Jumps
2 Wall Walks
10 Scap Pull Ups

Workout
Metcon (Time)
4 ROUNDS FOR TIME
5 Box Jumps (30/24)*
9 Strict Pull-Ups
12 HSPU or Seated DB Strict Press
3 Deadlifts (AHAP)

*Box Jumps go up by 10 each round (5-15-25-35)

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