WOD Thu Dec 21, 2017

Part 1: barbell warmup


CrossFit Baseline 2.0

45 cal row or bike
35 wallballs
25 toes to bar
15 burpee pullups
5 clean and jerks

Option 1: 165/115; full clean and jerk (squat clean to thruster ok); chest to bar pullups
Option 2: 135/95
Option 3: 95/65

Modify the toes to bar by doing hanging knee raises
Modify the burpee pullups by doing 15 burpees and 15 jumping pullups or ring rows

Then (optional)…

CrossFit Baseline

500m row
40 squats
30 situps
20 pushups
10 pullups

Then (optional)…

Open 12.1


AMRAP in 7 minutes

Write down your time for the Baseline workout(s). We will do it a couple of times in 2018 to track progress.