CrossFit WOD Saturday Dec 2nd, 2017


CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit


WU: Reignited Warm Up (No Measure)

A. General Warm Up (Bike, Ski Erg, Row, Run)

B. Dynamic Joint (Movement Prep)

C. Energy System Warm Up (Aerobic/Anaerobic)

D. Specific Movement Warm Up

A: Metcon (AMRAP – Rounds and Reps)

With a partner

A. 7 min AMRAP


5 Bar Muscle Ups

10 Burpees


5 Chin Over Bar Pull Ups

10 Burpees


5 DB Renegade Rows (alternating sides for 10 reps)

10 Burpees

Rest 3 min

B: Metcon (AMRAP – Rounds and Reps)

B. 7 min AMRAP


15 KB Snatch (53/35#)

20 Ab Mat Sit Ups


15 KB Snatch (35/26#)

20 Ab Mat Sit Ups


15 KB Snatch (26/13#)

20 Ab Mat Sit Ups

Rest 3 min

C: Metcon (AMRAP – Rounds and Reps)

C. 7 min AMRAP


200m Run (together)

30 Air Squats

* 27 min ongoing clock

* Split teams into 2-3 groups that that different teams may start at different AMRAPS

* One person will be working on one movement at the same time as the second partner is working on the other. Once both partners are finished, they switch movements.

* The only rest you will get in the workout is waiting for your other partner to finish up their movement.

* This is not a 1:1 workout!

* Score is total number of rounds each AMRAP.

Post Workout Cool down & Mobility 20 min

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