CROSSFIT EAST

WOD

Tuesday 20221206

Grettel

10 rounds for time of:

3 clean and jerks

3 burpees over the bar

Monday 20221205

Dumbbell snatches (8 per side)
Push-ups (10)
Toes-to-bar (10)

7 Rounds

Friday 20221202

Prowler / sled push (50 feet)

Box jumps (10)

Plank shoulder touches (20)

14 Minutes

Thursday 20221201

Farmer carry* (50 feet)

Kettlebell swings (10)

Weighted sit-ups (15)

14 minutes

Friday 20221118

Friday 11.18.22 | WORKOUT OF THE DAY

Row 200 Meters / Repeat 5 times

10,8,6,4,2

Deadlift and Dumbbell Press

Tuesday 20221115

2 Rounds

10 Front Barbell Squats

10 Jumping Pull Ups

5 Inch Worms

WOD

21-15-09

Wall Ball

Pullups

or

10 Wallball

200 meter row

Monday 20221114

2 Rounds

10 KB Deadlift

10 Jumping Pull Ups

10 PushUps

WOD

7 Minutes

7 SDLHP

7 Pushups

AFAP