CrossFit / Mon, Dec 8
- Coach Ivan
- Dec 8, 2025
- 1 min read
Happy birthday Nikki Doyle!
Lower Body Strength + Barbell Conditioning
Warm-up (10 min)
Partner Shuttle:
P1 Runs 200m while P2 holds empty bar overhead
and sthen switch, 3x each
Pre WOD Strength
Front Squat
5 Sets of 6-8 reps @ 60%-70% 1RM
WOD | 18 min AMRAP
33 Burpees Buy-in
12 Deadlifts
8 Power Cleans
92 Single Unders
250 Meter Run
(Rx 95/65 | Scaled 75/55 | Beg. 45/35)
Cool-down
1:000 Couch Stretch
1:00 Banded Hamstring Stretch/leg

5rounds
Finished @ 18:13
6 rounds + 15 reps + 200m run
Rx
I did the original WOD of 5 DL’s, 5 PC’s, 5 PP’s, & a 250m run.