Box
Pull-
Bent rows- 8-8-8-8
Metcon-
Crossfit Main site WOD201209
Complete as many rounds as possible in 12 minutes of
4 shoulder presses
8 sumo deadlift high pulls
12 front squats
RX= 40/25kg
Cash out-
Tabata med ball sit ups with partner..
Plate & Dumbell WOD
Part 1-
Squat press with plate or DB- 8-8-8-8-8
Part 2-
"Plate / Dumbell Mary"
20 AMRAP-
5 HSPU / 5 pike pushups / 5 seated DB press– each arm
10 Pistol squats / single leg sit to stand
20 plate bent row / DB bent rows (10 each arm)
Bodyweight
"Modified Mary"
20 AMRAP-
5 HSPU / 5 Pike push ups
10 Pistol squats / single leg sit to stand
30 Shoulder taps
