CrossFit All Levels WOD, December 5, 2019
CrossFit 12/5/19
Accessory
Metcon (Time)
In teams of 3 for time
600 Meter Medball Run (200m each)
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (95/65)
80 Hang Power Snatches (95/65)
80 Overhead Squats (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
600 Meter Medball Run (200m each)
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (95/65)
80 Hang Power Snatches (95/65)
80 Overhead Squats (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
600 Meter Medball Run (200m each)
**Split work as needed. Only 1 running at a time**
**Cap – 30 min**
:30 Seconds Front Plank Hold
:30 Seconds Overhead Squat Hold (Bottom)
:30 Seconds Superman Hold
Rest 1:30 Between Sets
**OH hold can be barbell, dumbbell, or kettlebell…choose a weight you can hold for the entire :30**
**Plank hold difficulty can increase with weight or hold on rings with feet on box**