CrossFit WOD, December 7, 2019


CrossFit Combat Fitness Test

Warm-up
Warm-up
I. Old School Dynamic

II. 3 Rounds
7 Single Leg DL (ea leg)
14 Sit-ups
7 Single Arm Press (ea arm)
:30 second Samson (ea side)

Workout
Metcon (Time)
CROSSFIT "COMBAT FITNESS TEST"
800m Run
Metcon (AMRAP – Reps)
CROSSFIT "COMBAT FITNESS TEST"
2 minute max reps Single KB Press 35/26

Both hands on KB. Can be a Strict Press or Push Press only.
Metcon (Time)
CROSSFIT "COMBAT FITNESS TEST"

Obstacle Course

Complete the course of Run>Crawl>Buddy drag>Buddy carry>Ammo resupply>Grenade throw>Ammo resupply
with a CrossFit twist.

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