12/20/2019 - Sweat Panda CrossFit

12/20/2019

WOD

Dec 20

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Choose 1:

Row 500m

Run 400m

EMOMx9min:

6 PVC Pass Thru’s + 6 OHS

:10sec Reverse Grip Hang+ 6 Kip Swing

5 Straight Leg Burpees + :10sec Wall Facing Handstand Hold

1x 5ea:

Muscle Snatch + Snatch Press + Snatch Balance + OHS

PERFORMANCE

Metcon (Time)

10 Rounds

3 OHS (155/105)

6 Bar Muscle Up

12 Burpee

Goal: Sub 18 min

FITNESS

Metcon (No Measure)

10 Rounds

3 OHS (105/75)

5 Banded CTB Pull Up

10 Burpee

Goal: Sub 18 min

Cool Down

Warm-up (No Measure)

3xs 3-way Shoulder Raise:

15 Lateral Raise

15 45 Degree Raise

15 Front Raise