CrossFit WOD, December 30, 2022

CrossFit – Fri, Dec 30

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<a href=" 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>
Deadlift (build to heavy triple)
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups