CrossFit 416 Daily – Sunday, December 17th

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CrossFit 416 Daily – Sunday, December 17th

  1. Strength

A) Tempo Overhead Squats  (3-1-x-1)

4-4-4-4-4

B) Single arm Dumbbell Row 3 x 10 (Right/Left)

Rest 60 seconds between sets

 

WOD

Station 1:

In teams of 3

Every 2 minutes for 4 rounds

0:30 seconds Max Effort Cal Assault Bike + 20 x jumping lunges

2 minute transition

 

Station 2:

In teams of 3

Every 2 min for 4 rounds

0:30 seconds Max Effort cal row

10 x Ball Slams

* score is total calories on Bike and Rower

 

Rx+

A) Tempo Overhead Squat

4-4-4-4-4

Single Arm Dumbbell Row
3 x 10 (Right/Left)


then

Every minute on the minute for 7 minutes of:
2 x Muscle Snatch (135/95)
3 x Overhead Squat (135/95)
5 x Box Jumps (30/24)
then

4 Rounds For Time
15 Cal Assault Bike
20 x Jumping Lunges
25 x Push-Ups
then

4 Rounds For Time
20 Cal Row
15 x Ball Slams
10 x Handstand Push-Ups


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