CrossFit WOD, December 22, 2020

22 Dec 2020

Metcon

Metcon (Time)

4 RFT
400 Meter Run
12 DL (205/135) [155/105]
24/14 Push-ups+Tap+Tap

Pushup with a shoulder tap on each shoulder = 1 rep
The run should not take longer than 2:30 any round

18 Minute CAP
alloweded up to 10 min for running , which means you have roughly 2 minutes each round to do the DL and pushups

Core Work

Metcon (AMRAP – Reps)

2 Rounds
:40 on/:20 off
Mountain Climbers
Hollow Hold
Plank Walkups
Superman
Windshield Wipers