CrossFit Workout of the Day
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WOD 12.17.19

Strength:

Deadlift, 1-1-1-1-1-1-1

WOD:

Amrap in 11 minutes:

7 box jumps, 30/24inches

7 medball slams, 50/40lbs

Post loads and rounds to beyond the whiteboard.

WOD 12.16.19

Strength:

Back squat, 3-3-3-3-3

WOD:

Fran

21-15-9 reps for time:

Thrusters, 95/65lbs

Pull-up

Post loads and times to beyond the whiteboard.

WOD 12.15.19

Strength:

Turkish Getup, 3-3-3-3-3, (3 each arm)

WOD:

Amrap in 15 minutes:

16/11 Machine calories

20y Bear crawl

8 DB power clean, 50’s/35’s

Post loads and rounds to beyond the whiteboard.