CrossFit & Sweat WOD Thurs Dec 19th 2019

There are changes each day so make sure you check this carefully.


A.) Front Squat Cardio Party
5 Rounds:
2 Front Squats (Climbing)
Immediately into;
1min. of Max Cals on the assault bike or Rower or 200m Run
Rest 2min.
*Going to start to get really nasty after 3 rounds, but try and stay consistent.
B.) 10min. to get as far as possible…
Deadlifts 225/155
Box Jumps 24/20″
Wall Balls 20/14lb.
C.) Ca$h Out:
5min. AMRAP:
Max Russian Twists with 35/25lb. DB

Cool Down:

2 min easy cardio then

Friday Stretch at least 30 sec each one.


“Thursday Chipper”

5min. to get as far as possible…
100 Double Unders
50 Barbell Push Press 75/55lbs.
.5 Mile Assault Bike
50 Burpees
1000m Row

Rest 1min. then;
10min. to get as far as possible…

Rest 2min. then;
Finish for time!

Hit the clock and everything ends at 36min. That should put an 18min. time cap on the last section.
Categories: WOD