WOD

8
Dec

WOD

CrossFit Fulshear – CrossFit

– Metcon: Today’s workout is intended to challenge you to complete your wallballs and burpees as fast as possible. This workout can be done however you desire ie. perform all wallballs first then burpees or mix and match the two. We are ending with max distance farmer carry. Challenge yourself to go for 60s intervals without dropping your KBs. Score = time for wallballs and burpees to be completed + total distance of farmer carries.

Warm-up

30 Chest Passes w MedBall

30 Partner Wallballs

30 Burpees (15 each)

30 Partner Wallballs

30 Chest Passes w MedBall

Work up to Power Snatch/Thruster weight

60 Singles

5 Power Snatch

5 Thrusters

Metcon

Naughty-or-Nice

Naughty 2018 (Time)

NAUGHTY (Rx’d division)

15-12-9

Power Snatch (95/65)

30 Double Unders

Thrusters (95/65)

30 Double Unders

Nice 2018 (Time)

NICE (Scaled division)

15-12-9

Power Snatch (75/55)

30 Double Unders (60 Singles)

Thrusters (75/55)

30 Double Unders (60 Singles)

Elf 2018 (Time)

ELF (Kids 14 and under)

4 RFT:

10 Kettle Bell Swings

20 Single Unders

10 Plate Jumps (15#)

20 Single Unders

*Plate jumps are like box jumps to a plate.

Hypertrophy

3 Rounds:

1a) DB Hammer Curls x 12

1b) Tricep Kickbacks x 12

1c) DB Front Raises x 12

Rest 60s.