CrossFit WOD, December 13, 2023

CrossFit – Wed, Dec 13

Warm-Up
Warm-Up

2 ROUNDS

10 Up-Downs

8 Lateral Box Step-Overs

8 Alt. Lunges

10 Tuck-Ups

Into…

1-2 ROUNDS (Time Permitting)

5 Burpees

6 Box Jump Overs

6 Air Squats

6 V-Ups

12 Alt. Elbow Punches

Workout – Performance
“TOMBSTONE” (Time)

EVERY 4:00 x 4 SETS

12 Burpee Box Jump Overs (24/20)

12 Front Squats (155/105)

12 Toes to Bar

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (70/47.5)

Workout – Fitness
“TOMBSTONE (FITNESS)” (Time)

EVERY 4:00 x 4 SETS

10 Up-Down Box Jump Overs (20)

10 Front Squats (115/75)

10 Toes to Something

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (52.5/35)

Partner Workout Option
IN TEAMS OF 2… (AMRAP – Reps)

4 SETS

AMRAP x 4 MINUTES

10 Front Squats (Athlete Choice)

10 Toes to Bar

-Rest 1:00 b/t Sets-

*P1 will complete a full round while P2 completes Max Burpee Box Jump Overs (Athlete Choice). Once P1 completes a round, partners will switch. Athletes will pick up where they left off.

(Score is Total Burpee Box Jump Overs)

Optional Cool Down
2-3 SETS FOR QUALITY

20 Alt. KB Horn Taps

10 Alt. Groiners w/Twist*

5 Up Dog to Down Dogs

-Rest as Needed b/t Sets-

*Option to straighten the front leg after the groiner.

(No Measure)