12.05.2017

WOD

Dec 04

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 8 min

–Jog 200 meters

–5 Deadlift

–5 Push Press

–5 Front Squat

–5 Hang Power Snatch

–5 OHS

Metcon

Metcon (Time)

For Time:

50 Deadlift (135/95)

40 Push Jerk

30 Front Squat

20 Power Snatch

10 OHS

Goal: Sub 15 min

Cool Down

Warm-up (No Measure)

Easy Row/Run/Rope 3 min

3 Rounds not for time

–10 lateral raise

–10 45 degree raise

–10 front raise