CrossFit WOD, December 6, 2021

12/06/2021

Metcon
Superset the 2 movements below.
– Rest 2-3min. between sets
Front Squat (5 x 5)
Your goal is to try and lift 2.5-5% more weight than last week.
Power Clean (5 x 1)
So today we are shooting for the heaviest reps possible here if you’re feeling good. If for any reason you’re not feeling great today, then just hit sets of 2 at 70-80% effort.
Front Squat (5×5)
Power Clean (5×1)

Fitness
Metcon (Time)
For Time:
20/15 Calorie Assault Bike
30 Front Rack Lunges (45/35lbs.)
60 Russian KB Swings (35/18lbs.)

Level 1
Metcon (Time)
For Time:
30/20 Calorie Assault Bike
60 Front Rack Lunges (75/55lbs.)
90 Russian KB Swings (44/25lbs.)

Level 2
Monopoly (Time)
For Time:
30 Calorie Assault Bike
60 Front Rack Lunges (95/65lbs.)
90 Russian KB Swings (53/35lbs.)

I want you guys to really try and finish this one as fast as possible today! Can anyone get sub 10min. on this!?

Ladies: Complete 20 Calories

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