CrossFit WOD, December 3, 2023

CrossFit – Sun, Dec 3

Warm-Up
Warm-Up

1 ROUND

1:00 Row RPE 4/5 (Legs Only)

10 Scap Push-Ups

10 Alt. Samson Lunges

10 Slam Ball Deadlifts*

*5 w/ hinge variation, then 5 w/ squat variation.

Into…

1 ROUND

1:00 Row RPE 5/6 (Legs + Body)

8 Push-Up to Pike

4/4 Split Squat

8 Slam Ball Ground to Overhead

Into…

1 ROUND

1:00 Row RPE 6/7 (Full Slide Rowing)

8 Push-Ups

8 Alt. Lunges

8 Slam Balls

Workout – All
Metcon (AMRAP – Reps)

ON A 7:00 RUNNING CLOCK…

Max Cal Row

-Rest 3:00-

AMRAP x 7 MINUTES

6 Push-Ups*

8 Alt. Lunges

10 Slam Balls (Athlete Choice)

*Option for Hand Release.

-Rest 3:00-

ON A 7:00 RUNNING CLOCK…

Max Cal Row

(Score is Total Reps)

**Each Cal is 1-Rep. Each round of the AMRAP has 24 Reps.

Optional Finisher
3 SETS (:40 ON / :20 OFF)

MOVT 1 – Plate Around the Worlds

MOVT 2 – Plate Curls

1 SET = MOVT 1 + MOVT 2.

-No Additional Rest b/t Sets-

(No Measure)