CrossFit WOD, December 14, 2021
12.14.2021
Warm-up
Hang Power Snatch (5×5)
@60% of Snatch 1RM
20 Min clock
Keep it lighter so reps can be performed unbroken, quickly with great form.
Metcon (AMRAP – Rounds and Reps)
20 Min
10 DB Split Jerk (r)
20 Med Ball Sit-up
10 DB Split Jerk (l)
500m Row
DB: 50/35
MB: 20/14
MB: 20/14
10 Samson Lunge w/Band Pass Through
10 Band Pull A-part
10 Hanging Knee Raises
8 Pike Push-ups