12.4.21

12.4.21

Daily WOD

Dec 3

Written By JR Shortall

Weightlifting
Skill Development
Nordic Curls 3x5

5 min EMOM
2 1st Pull Deadlifts +
1 Clean High Pull @ 90% 1RM

Strength
5 Rounds E2M
5 Bottoms-up Front Squats @ 65% 1RM

Block Cleans
4x2 - Build to a heavy double
5x1 - Build to a heavy single

CrossFit
Metcon
20 min AMRAP
20 Air Squats
20 KB Swings @ 53/35
20 Box Jumps @ 24/20”
20 Ring Rows