WOD – 12/11/18

Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

30 seconds jumping jacks

5 air squats

5 air squats heels on PVC pipe

5 air squats toes on PVC pipe

5 air squats

10 PVC pass throughs

30 second reverse grip hang

Then OHS build up:

10 reps empty bar

7 reps light weight

5 reps adding weight

3 reps adding a bit more

Weightlifting

Overhead Squat (3 – 3 – 3 – 3 – 3)

Metcon

Metcon (Time)

For Time:

40 Sit ups

30 Thrusters 75/55#

20 Burpees

10 Double DB clean and Jerk 50/35#

8 minute time cap

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