12/05/2017

Sandia CrossFit – CrossFit

Strength

Back Squat (3-3-3-3-3-3-3-3-3-3-3-3)

12 Minute EMOM @ 75%

Metcon

Metcon (AMRAP – Rounds and Reps)

rx 115/75

rx+ 155/105

4 Minute AMRAP

3 Bar Facing Burpees

3 Clean and Jerks

6 Bar Facing Burpees

6 Clean and Jerks

9 Bar Facing Burpees

9 Clean and Jerks

…etc.

Rest 2 Minutes

5 Minute AMRAP

3 Bar Facing Burpees

3 Clean and Jerks

6 Bar Facing Burpees

6 Clean and Jerks

9 Bar Facing Burpees

9 Clean and Jerks

….etc.

Accessory

Accessory A: Snatch Pulls 4×3 @ 115%

Accessory B: Dumbbell Bent Over Rows 3×10 any weight

By | 2017-12-05T05:15:22+00:00 December 5th, 2017|WODs|Comments Off on 12/05/2017