WOD — December 2, 2025

CrossFit – Tue, Dec 2

General Warm-up

3 Rounds

15/12 Calorie Machine or 200m Jog

6 Burpee Step Overs

6 Strict Pull Ups or Ring Rows

For Time (Time)

30-24-18-12-6

Burpee Box Jump Over 20″

DB Farmer’s Step Ups 50s/35s to 20″

9-8-7-6-5

Bar Muscle Up

Feel: Gas

Pace: Sustain

Target Score: 15-25 minutes

Firebreather Score: sub 17 minutes

Bench Press (“Tempo Pause Bench Press
1×1 @ 80%
8×2 @ 75-85%

Row 250m Between Sets to Flush
)

Tempo = full control throughout. You shouldn’t feel any kind of bounce/stretch reflex in the bottom, the way up should rely on tension and control over power. Slower than usual throughout the whole lift, with a full pause at the chest.

Pay close attention to your bar path – it should autocorrect due to the speed, and can teach you something about how you should be pressing when it’s full speed.