Skip to main content

12.19.16 CrossFit Workout WOD Thornton Northglenn CO

By 12/18/2016No Comments


10 Minute EMOM-

Odds- 20 Double or Single Unders+ Hollow Hold

Evens- 20 Abmat sit-ups+ Squat Holds

A. 16 Minute EMOM-

Odds- 3 Deadlifts

Evens- 5 Pull-ups OR 3 Muscle-ups

*The First 3 sets of deadlifts should be warm-up sets, add weight between rounds.

**Use this time to work on strict or kipping pull-ups, whichever you feel you need the most work on

B. 12 Minute Up Ladder

2 Overhead Squats (95/65)

30 Double Unders

4 Overhead Squats (95/65)

30 Double Unders

6 Overhead Squats (95/65)

Continue to add 2 reps to the OHS until 12 minutes is up

Brian Lee

About Brian Lee

Our Partners

  • LIfe aid
  • tough
  • CrossFit Journal