crossfit, wod -

Wednesday 12.23.20

Strength/Skill - clock grip negative pull-ups

emom 1x12 - 4 reps each round for first 6 rounds, then 2 reps with weight vest #20


WOD (Workout of the Day) 

"Merry Go Round"

4 Rounds


A. 15 Deadlifts 155

B. 15 Burpees

C. 15 Box Jumps 20"

*20lb Vest

ABC, ABC....

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic


  • Our goal for this workout is to complete all reps with around 15-25 seconds left in minute 

*Scale accordingly if any exercise cannot be performed RX