CrossFit WOD, December 12, 2022

CrossFit – Mon, Dec 12

Warm-up
<p dir="ltr">1 minute of cardio</p><p dir="ltr"><span id="docs-internal-guid-d2249835-7fff-b0fe-ccd1-13728409925e">30 Seconds Knuckle Draggers</span></p><p dir="ltr"><span id="docs-internal-guid-d2249835-7fff-b0fe-ccd1-13728409925e">30 Seconds Down Dog</span></p><p dir="ltr"><span id="docs-internal-guid-d2249835-7fff-b0fe-ccd1-13728409925e">30 Seconds Active Spiderman</span></p><p dir="ltr"><span id="docs-internal-guid-d2249835-7fff-b0fe-ccd1-13728409925e">30 Seconds Active Samson</span></p><p dir="ltr"><span id="docs-internal-guid-d2249835-7fff-b0fe-ccd1-13728409925e">30 Seconds Down Dog to Push-Up</span></p><p dir="ltr"><span id="docs-internal-guid-d2249835-7fff-b0fe-ccd1-13728409925e">30 Seconds Slow Burpees</span></p>

Barbell Complex
<p dir="ltr"><span id="docs-internal-guid-67cf5c01-7fff-33b3-4c0c-0f85a66be554">For Max Load:</span></p><p dir="ltr"><span id="docs-internal-guid-67cf5c01-7fff-33b3-4c0c-0f85a66be554">1 Deadlift
</span></p><p dir="ltr"><span id="docs-internal-guid-67cf5c01-7fff-33b3-4c0c-0f85a66be554">1 Clean
</span></p><p dir="ltr"><span id="docs-internal-guid-67cf5c01-7fff-33b3-4c0c-0f85a66be554">1 Hang Clean
</span></p><p dir="ltr"><span id="docs-internal-guid-67cf5c01-7fff-33b3-4c0c-0f85a66be554">1 Jerk</span></p><p dir="ltr"><span id="docs-internal-guid-67cf5c01-7fff-33b3-4c0c-0f85a66be554"></span></p><p dir="ltr"><span id="docs-internal-guid-67cf5c01-7fff-33b3-4c0c-0f85a66be554">*Score = Heaviest Load</span></p>
Metcon (Time)
<p>"DT"</p><p dir="ltr"><span id="docs-internal-guid-d38e167e-7fff-6dde-2fa1-06f174014b4a">5 Rounds:</span></p><p dir="ltr"><span id="docs-internal-guid-d38e167e-7fff-6dde-2fa1-06f174014b4a">12 Deadlifts</span></p><p dir="ltr"><span id="docs-internal-guid-d38e167e-7fff-6dde-2fa1-06f174014b4a">9 Hang Power Cleans</span></p><p dir="ltr"><span id="docs-internal-guid-d38e167e-7fff-6dde-2fa1-06f174014b4a">6 Push Jerks</span></p><p dir="ltr"> </p><p dir="ltr"><span id="docs-internal-guid-d38e167e-7fff-6dde-2fa1-06f174014b4a">Barbell: </span>155/105</p><p dir="ltr">*Score-time</p>

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