02-12-18 CrossFit WOD - CrossFit Code Red

02-12-18 CrossFit WOD

CrossFit Code Red – CrossFit

Warm-up

Warm-up (No Measure)

13 min:

6 judo push-up

3 shoulder press

3 push press

3 push jerk

6 burpee

6 box jump

*Practice jump rope as needed.

Weightlifting

Shoulder Press (1-1-1-1-1)

21 min running clock.

Approx 7 min for each moment.

Build up.

Push Press (1-1-1-1-1)

Push Jerk (1-1-1-1-1)

Metcon

Metcon (Time)

For Time – 4 min

21-15-9

Burpee over box (24/20)

Double under

Accessory

Metcon (AMRAP – Reps)

50 push-up

*Goal is unbroken or best unbroken set. Finish with any remaining reps.