CrossFit WOD, December 1, 2021

CrossFit WOD, December 1, 2021

12/1/21

Weightlifting
Deadlift (Weight)
1×5 55%
1×5 65%
3×10 70%

Log your 3×10 all 3 sets at the same weight

15 minute time cap

Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
12 Double DB Front Rack Reverse Lunges
12 Bar MU
9 Double DB Hang Power Cleans

Rest 5 Minutes

AMARAP 5:
12 Double DB Front Rack Reverse Lunges
12 C2B
9 Double DB Front Squats

Rest 5 Minutes

AMARAP 5 :
12 Double DB Front Rack Reverse Lunges
12 Pull-ups
9 Double DB Push Jerks

Dumbbells: 50 / 35 lbs

RX
R1- C2B + 12 Push-ups
R-2 pull-ups
R-3 pull-ups

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