CrossFit WOD, December 16, 2019

121619

Strength session
Front Squat (Weight)
Every 2 min for 12 min (6sets)
Enderton Front Squat Complex*
* 1 rep Front Squat w/ 3 sec in bottom position + 1 rep 1 1/4 Front Squat + 1 rep Front Squat

Build to today’s heavy (must be heavier than last week)

Conditioning
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP of:
100 m Run.
30 Dumbbell Hang Snatch # 50/35
15 T2B.

200 m Run.
25 Dumbbell Hang Snatch
15 T2B.

300 m Run.
20 Dumbbell Hang Snatch.
15 T2B.

400 m Run.
15 Dumbbell Hang Snatch.
15 T2B. …………………………………🚨🚨SCALING IS NOT A CRIME (by CrossFit)🤜🏼✨🤛🏾

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