Wednesday 12.20.17 CrossFit

Metcon

“8 Crazy Nights”
8 Rounds
8 Wall Balls (20,14)
8 T2B
8 Front Squats (75,55)
8 Burpee Bar Hops
8 Power Snatches (75,55)
8 KB Swings (55,35)
8 Goblet Squats (55,35)
8 Box Jumps (24,20)
**48min time cap

Last completed 12.28.17
Intent: These hip hinge movements are very challenging in terms of the demand they place on the body. Be careful with not choosing the right load. You should be able to complete all movements without dropping.

$ Out

4 Rounds of:
8 Barbell Curls
8 DB Tricep Extensions from the Floor w. a pause (1 count)
Banded Alphabet (rotate sides each set)
By | 2017-12-07T12:36:38-05:00 December 19th, 2017|WOD|Comments Off on Wednesday 12.20.17 CrossFit