CrossFit WOD, December 29, 2018

Saturday, December 29th

Metcon (AMRAP – Reps)
In teams or two, with one partner working at a time.
With a running clock:

00:00-10:00
AMRAP Calorie Row 

Rest 2 minutes

Metcon (AMRAP – Reps)
12:00-16:00

4 minute Amrap of burpees to plate 

Rest 3 minutes 

Metcon (AMRAP – Reps)
9:00-37:00
18 Minute Amrap
20 Overhead Squats 65/45
20 Kipping Pullups 
200 meter Run
In teams or two, with one partner working at a time. (1-1-1-1-1)
With a running clock:

A) 00:00-10:00
Build to a 1 rep max Hang Squat Snatch 

Rest 2 minutes 

Metcon (AMRAP – Reps)
12:00-16:00

4 minute Amrap of burpee box jump overs 24/20

Rest 3 minutes 

Metcon (AMRAP – Reps)
19:00-37:00
18 Minute Amrap
20 Overhead Squats 95/65
20 Bar Muscle Ups 
200 meter Run

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531