CrossFit WOD, December 17, 2022

by | Dec 15, 2022 | WOD

CrossFit – Sat, Dec 17

Warm-up

A. General

2 rounds

200m Run

30sec Quadruped calf pedals

https://youtu.be/Ohyf69vbHbA

5 KB Deadlifts + 5 Russian KB swings

Metcon
Eva (Time)
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

TC: 45 min

Score: Time

Scaling Options

Beginner

400m run

30 kettlebell swings @16/8 KG

20 jumping pull-ups

Intermediate

800m run

30 kettlebell swings @24/16 KG

20 pull-ups

Perform

N/A

Team Version

In Teams of 3

15 Rounds

200m Run (1 Partner)

DB/KB Tall Kneeling Goblet Hold @24/16 KG or 50/35lbs

30 Pull Ups

Team Flow

Rd 1. P1 Runs, P2 Hold, P3 Pull-ups

Rd 2 P3 Runs, P1 Hold, P2 Pull-ups

Rd 3 P2 Runs, P3 Hold, P1 Pull-ups

The Runner always goes to the Hold

The Pull Up always goes to run

The Hold always goes to Pull Ups

Switch stations when Run and Pull-ups are done, Hold until both partners are done.

Extra Accessory
Accessory (Checkmark)

3 rounds

Copenhagen Plank

45sec per side

Rest 2 min