CrossFit WOD, December 23, 2022
CrossFit – Fri, Dec 23
Warm Up
<p>30 Seconds Jumping Jacks</p><p>30 Seconds Down Dog<a href=" Seconds Pigeon Stretch Each Side<a href=" Seconds Active Spiderman<a href=" Seconds Active Samson<a href=" Seconds Down Dog to Push-Ups</p><p>30 Seconds Alternating Lunges</p><p>30 Seconds Air Squats</p><p>30 Seconds PVC pass through</p><p>30 Seconds PVC good mornings</p>
Squat Snatch (build to a heavy 5)
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Scaled (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
