Your CrossFit WOD - Workout Of The Day

12-13-2017 CrossFit WOD

CrossFit Code Red – CrossFit

Warm-up

Warm-up (No Measure)

Tabata:

Hollow Rock

12 Min:

5 Babymakers

6 Wall Squat

5 Front Squat

4 Frankenstein w/Twist

5 Deadlift

15-20 Double-under

Weightlifting

Front Squat (5-5-5-5-5-5)

14 Min: 60-70%

Metcon

Metcon (AMRAP – Rounds)

AMRAP – 10 Min:

10 Deadlift (185/125)

35 Double-Unders
Heavy Couplet – Score is completed rounds*

Mobility

Metcon (No Measure)

2/2 Min:

Twisted Lizard