CrossFit WOD, December 17, 2023

CrossFit – Sun, Dec 17

Warm-Up
Warm-Up

AMRAP x 7 MINUTES

1:00 Cal Row

6 Slow Ring Rows

6/6 DB Upright Row

6/6 DB Arnold Press

12 Alt. V-Ups

Workout – Performance
AMRAP x 14 MINUTES (AMRAP – Rounds and Reps)

5 Strict Pull-Ups

8 Alt. DB Hang Power Clean to Overhead (50/35)*

12/10 Cal Row

*Add 4 Reps after each full round.

(Score is Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness
AMRAP x 14 MINUTES (AMRAP – Rounds and Reps)

5 Vertical Ring Rows

8 Alt. DB Hang Power Clean to Overhead (35/20)*

10/8 Cal Row

*Add 4 Reps after each full round.

(Score is Rounds + Reps)

KG DB: (15/10)

Post-Workout Strength – All
Bench Press (10-8-6-4*)

*Start Light and build to Moderate+.

(Score is Weight)