CrossFit Alabaster

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CrossFit WOD, December 14, 2020

14 Dec 2020

Metcon
Metcon (3 Rounds for reps)
5 Min AMRAP
2-4-6-8-10-keep adding 2
Renegade Rows (50/35)
*5 Cal Row Btw ea/Set

Rest 2 Min

5 Min AMRAP
2-4-6-8-10-keep adding 2
K2E
*5/3 Cal Bike Btw ea/Set

Rest 2 Min

5 Min AMRAP
2-4-6-8-10-keep adding 2
Alternating DB Thrusters (50/35)
*30 DU Btw ea/Set

PLEASE WIPE DOWN your Bike or Rower after you complete your 5 MIN AMRAP so the next person has a clean piece of equipment

Score each AMRAP separately for total reps completed

Core Work
Metcon (Time)
30-20-10
V-ups
Shoulder Taps (each tap = 1 rep)