CrossFit WOD, December 26, 2022

CrossFit – Mon, Dec 26

Warm Up
<p>30 Seconds Knuckle Draggers</p><p>30 Seconds Down Dog</p><p>30 Seconds Active Spiderman</p><p>30 Seconds Active Samson</p><p>30 Seconds Down Dog to Push-Up</p><p>30 Seconds Slow Burpees</p><p>…then</p><p>Barbell Warmup</p><p>15 Seconds Good Mornings</p><p>15 Seconds Back Squats</p><p>15 Seconds Elbow Rotations</p><p>15 Seconds Press and Reach</p><p>15 Seconds Stiff Legged Deadlift</p><p>15 Seconds Front Squat</p>
Clean and Jerk (Build to a heavy single)
Metcon (Time)
<p>3 Rounds For Time:</p><p>10 Squat Cleans</p><p>10 Push Jerks</p><p> </p><p>Barbell: 135/95</p><p> </p><p>Time Cap: 8 Minutes</p>