FRIDAY WOD December 9, 2016

8
Dec

FRIDAY WOD December 9, 2016

20161208_170628
CrossFit WOD
PERFORMANCE

A.
Take 20 minutes to build to a new 1-RM Front Squat

B.
“Sage at 20″

Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees Over the Barbell

*Looking for inspiration? Some of the best athletes in the world have completed 6 rounds of this!

 

CrossFit WOD
FITNESS

A.
Three sets of:
Front Squat x 6-8 reps @ 30X1
Rest 60 seconds
Single-Arm Trap 3 Raise x 8-10 reps each arm @ 3010
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters
20 Pull-Ups
20 Burpees