CrossFit- December 3, 2018

 In WOD
Monday

Performance – Front Squat (Weight)
Take 4-5 sets to find 5rm @30×1 tempo, then take 80% of 5rm for 1 x amrap
Fitness – Squat Complex (Weight)
EMOM 15:
min 1 – 5 Goblet Squats @3111
min 2 – 10 GHD Hip Ext @3112
min 3 – 20 KB Russian Twists
Metcon (Time)
Fitness & Performance:
21-15-9
Sumo DL (135/95)(185/135)
Box Jumps(24/20)
– rest 1:00 after round of 21
– rest :30 after round of 15

Recent Posts