Wednesday, December 4th

CrossFit

For Time
40-30-20-10 Burpees
10-12-14-16 Squat Clean Thruster (135/95#)

HIIT

AMRAP 6
**at the start of each minute complete 2 burpees **

1)
10 Pushups
10 Plank Jack
10 Arm Haulers
** Burpees

1:00 rest

2)
5 Pull-ups or Negative Pull-ups
10 Elevated Box Mtn. Climbers
10 Box Tricep Dips
** Burpees w/ Star Jump

1:00 rest

3)
10 DB Chest Press
10 Bicycle
10 DB Pullovers
** Burpees w/ Tuck Jump

1:00 rest

4)
10 Kneeling DB Bicep Curls
10 AB Tuck-Ups
10 DB Plank Row + Rotate
** Burpees w/ Lateral Hop over DB