Short Week – Get Your WOD In!

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CrossFit Redemption – CrossFit

Warm-up

Warm-Up 6 (No Measure)

3 Rounds (10 Min. Cap)

10 Cal Row

10 Back Squats (+ weight)

1 Rope Climb

1 HSPU

Metcon

Brevity (Time)

2 Rounds for time of:

5 Rope Climbs

10 Handstand Push-Ups

15 Back Squats (225/135)

20 Calorie Row

RX’D + from the ground/ no rack

12/23

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CrossFit Redemption – CrossFit

Warm-up

Warm-Up 5 (No Measure)

400 m Run, then:

8-6-4

Bear Complex*

Wall Balls

Box Jumps

KB Swings

*Add weight each round, start with a bar only

Bear Complex = 1 each of:

Dead-lift, Hang Power Clean, Front Squat, P-Press, Back Squat, P-Press

Metcon

12/23 (Time)

1 Round of the following for time:

12 Dead- Lifts (135/95)

23 Wall Balls (20/14)

12 Hang Power Cleans(135/95)

23 Box Jumps (24/20)

12 Push Press(135/95)

23 KB Swings (53/35)

12 Back Squats(135/95)

23 Handstand Push-Ups

(30/20) – Rx’d +