CrossFit WOD, December 13, 2022
CrossFit – Tue, Dec 13
Warm-up
<p dir="ltr"><span id="docs-internal-guid-0cd9a6f7-7fff-560d-6c5f-13438f2ad7c9">30 Seconds Jumping Jacks</span></p><p dir="ltr"><span id="docs-internal-guid-0cd9a6f7-7fff-560d-6c5f-13438f2ad7c9">30 Seconds Active Spiderman</span></p><p dir="ltr"><span id="docs-internal-guid-0cd9a6f7-7fff-560d-6c5f-13438f2ad7c9">30 Seconds Active Samson</span></p><p dir="ltr"><span id="docs-internal-guid-0cd9a6f7-7fff-560d-6c5f-13438f2ad7c9">200m Run</span></p><p dir="ltr"><span id="docs-internal-guid-0cd9a6f7-7fff-560d-6c5f-13438f2ad7c9">30 Seconds Down Dog to Push-Up</span></p><p dir="ltr"><span id="docs-internal-guid-0cd9a6f7-7fff-560d-6c5f-13438f2ad7c9">30 Seconds Frog Hops</span></p><p dir="ltr"><span id="docs-internal-guid-0cd9a6f7-7fff-560d-6c5f-13438f2ad7c9">200m Run</span></p>
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-4c52fdc9-7fff-5174-8f95-9e61a732188a">[On the 0:00]</span></p><p dir="ltr"><span id="docs-internal-guid-4c52fdc9-7fff-5174-8f95-9e61a732188a">For Time:</span></p><p dir="ltr"><span id="docs-internal-guid-4c52fdc9-7fff-5174-8f95-9e61a732188a">45 Front Squats (135/95)</span></p><p dir="ltr"> </p><p dir="ltr"><span id="docs-internal-guid-4c52fdc9-7fff-5174-8f95-9e61a732188a">On the Minute:</span></p><p dir="ltr"><span id="docs-internal-guid-4c52fdc9-7fff-5174-8f95-9e61a732188a">7 Bar-Facing Burpees</span></p><p dir="ltr"> </p><p dir="ltr"><span id="docs-internal-guid-4c52fdc9-7fff-5174-8f95-9e61a732188a">[On the 10:00]</span></p><p dir="ltr"><span id="docs-internal-guid-4c52fdc9-7fff-5174-8f95-9e61a732188a">For Time:</span></p><p dir="ltr">2000/1600m row</p><p dir="ltr"> </p><p dir="ltr"><span id="docs-internal-guid-4c52fdc9-7fff-5174-8f95-9e61a732188a">[On the 20:00]</span></p><p dir="ltr"><span id="docs-internal-guid-4c52fdc9-7fff-5174-8f95-9e61a732188a">For Time:</span></p><p dir="ltr"><span id="docs-internal-guid-4c52fdc9-7fff-5174-8f95-9e61a732188a">45 Burpee Box Jump Overs (24""/20"")</span></p><p dir="ltr"> </p><p dir="ltr"><span id="docs-internal-guid-4c52fdc9-7fff-5174-8f95-9e61a732188a">On the Minute:</span></p><p dir="ltr"><span id="docs-internal-guid-4c52fdc9-7fff-5174-8f95-9e61a732188a">7 Toes to Bar</span></p><p dir="ltr"> </p><p dir="ltr">*Start with Burpees</p><p dir="ltr">*Start with Toes to Bar</p><p dir="ltr">*Score is total reps</p>
