12/30/2019 - Sweat Panda CrossFit

12/30/2019

WOD

Dec 30

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

EMOMx 9min:

:45sec Rope or Row

3 Inchworm + 5ea Walking Samson Lunge

5 Hang Muscle Clean + 5 Bent Over Row + 5 Strict Press (barbell)

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 15 min

5 Hang Power Clean

6 Front Rack Alt Lunge

7 Shoulder to Overhead

Notes: Workout is for load and completion. Start at (95/65) and increase weight as you go if you can.

FITNESS

Metcon (No Measure)

EMOM 15 min

5 Hang Power Clean

6 Front Rack Alt Lunge

7 Shoulder to Overhead

Notes: Workout is for load and completion. Start at (65/45) and increase weight as you go if you can.

Cool Down

Warm-up (No Measure)

1x:

2min ea. Pigeon Stretch

2min Smash Lower and Upper Back