CrossFit WOD, December 5, 2019

Thursday 12032019

Weightlifting
Deadlift (10-10-10-10)

Metcon
Metcon (Time)
30 reps of each for Time,:
Pull-ups
Box Jumps
Burpees
KB Swings 53# / 35#
Goblet Lunges 53# / 35#
GHD Hip Extensions
KB Snatch 53# / 35#
Ski for Calories (Row Alternative)
Pistols

Modify GHD Hip Ext. with Supermans with 2 sec hold at top.
Metcon (Time)
30 reps of each for Time:
Jumping Pull-ups
Box Jumps
Burpees
Goblet Lunges
KB Swings
Supermans
DB Snatch
Ski for Calories (Row alternative)
Box Step Ups