CrossFit – Wed, Dec 3
General Warm-up
For Time (Time)
36 Alt. DB Snatch 50/35lbs
12 Wall Walks
24 Alt. DB Snatch 50/35lbs
9 Wall Walks
12 Alt. DB Snatch 50/35lbs
6 Wall Walks
Compare to 10/22/25
Feel: Gas/Muscle Overload
Pace: Sustain/Reach
Target Score: 8-11 minutes
Firebreather Score: sub-8
Back Squat (Back Squat
1 @ 80-90%
4 @ 70-75%
3 @ 75-80%
2 @ 80-85%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%
1 @ 80-90%
4 @ 70-75%
3 @ 75-80%
2 @ 80-85%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%
It’s ok if you don’t know your perecentages – your heavy single to start will give you guidance. The goal is for the second wave to be heavier than the first.
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25 min clock
Extra Credit (4 Rounds for reps)
4 sets for quality
6-15 GHD Sit Ups
Rest 2-3 minutes between sets
If you do not regularly perform GHD sit ups, start with half range of motion and do not exceed 30 reps.
7:30 Row
@ 1:30 & 4:30 perform 3 Inchworm Walkouts
@ 3:00 & 6:00 perform 8 Warmup weight DB Hang Snatches