CrossFit WOD, December 9, 2022
CrossFit – Fri, Dec 9
Warm UP
<p>1 minute cardio</p><p>30 seconds</p><p>alt quad stretch</p><p>cradle stretch</p><p>toy soldiers</p><p>up dog to down dog</p><p>scap retractions</p><p>kip swings</p>
Power Clean (work to heavy single)
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
