Sunday December 7th

Sunday Funday
Never too early to start CrossFit Open prep. These movements are some of the most common found in the open and we are upping the volume to build work capacity.
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24:00 AMRAP – Split work, run together

40 Cal Row

40 Wall Balls (20/14)

20 Toes-to-Bar

200m Partner Run (together) (not a common movement but shuttle runs are) 

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Workout 2
0 to 14 Minutes
Amrap- one partner finished a full round then the next partner goes
6 Power cleans
8 Burpees over your bar
30 doubles


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14 to 22 minutes
Establish a 1 rep max of
1 Clean
2 Hang Cleans
3 Front squats

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