CrossFit Workout of the Day
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WOD 12.05.22

Strength:

Back squat, 5-5-5-5-5

WOD:

AMRAP in 15 minutes:

5 strict pull-ups

10 push-ups

20 uneven slam ball squats, 50/40lbs

Post loads and rounds to beyond the whiteboard.

WOD 12.04.22

Conditioning:

Each for time:
Row: 3x 500 m

Perform at 100% effort / RPE 19.
Rest 2 mins between efforts.

WOD:

8 rounds for time of:


8 Dumbbell Power Cleans, 50’s/35’s
Bear Crawl, 40 yd

Post times to beyond the whiteboard.

WOD 12.03.22

Skill:

Movement review

WOD:

3 rounds, 1 min per station, for max reps of:
Echo Bike Calorie
D-Ball Ground-to-Over Shoulder, 100/70 lbs
Sledgehammer Strike, 16/10 lbs
Pistol
Burpee

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations. 1 min rest between rounds.