CrossFit WODs Dec 28 – Jan 3

Power Clean sets of 3

“Fran”

21-15-9 Rep rounds of:
Thrusters, 95/65
Pull ups

Shoulder Press 5×5

20 Rounds of:
3 Box Jumps, 30/24
5 Push ups
8 AKGBS, 53/35

Front Squat 5×5

AMRAP 20 with a partner:
Row 10 Cals
20 OH Plate Lunges, 45/25
30 Toes-to-bar

Sumo Deadlift 3×5

4 Rounds of 1 min per station:

Burpees
Toes-to-bar
Air Squats
Sit Ups
Rest

8 Rounds with a partner of:
20 Squat Cleans, 95/65
21 Burpees over the bar
Run 200m together.

100 Complexes with a partner:

Deadlift
Bent over row
Hang Power Clean
Front Squat
Push Press

Rx: 105/75
Rx+: 135/95

5 Rounds of:

Row 20/16 cals
20 Step ups, 24/20
20 RKBS, 53/35
20 Hollow Rocks