Warm-up:
400m Run
3 Rounds
6 Plyo split jumps
6 Reverse lunge steps
6 Push-ups
6 Kipping swings
Workout:
“Erin”
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Post time to comments.
Read this blog from Potomac CrossFit (VA).
GO LADIES CLASS! I really wanted to do this wod, however we are in route to Atlanta for family Christmas party. Maybe I will make it up mon.? Any other takers?
“The Volkswagen”
21-15-9 reps
Bodyweight Benchpress
Strict Pullups
14:20 as rx’d (165#)
12:15 scaled to 10 reps, left arm only 24kg KB cleans and 1 arm push ups
18:05 rx at the home gym
14:47 rx’d
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