CrossFit WOD, December 9, 2021
12.9.2021
Warm-up
Metcon (AMRAP – Rounds and Reps)
35 minutes
1500 meter row buy in
6 slam balls
8 OHS
10 barbell roll out
12 lateral burpee over bar
Every 10 minutes, perform 200m burden run with a slam ball
BB: 115/85
Sanson lunges (down)
10 heel taps
broad jumps (back)
10 shoulder activatios
bear crawl (down)
10 hollow rocks
duck walk (back)
10 keep swings