CrossFit WOD 11/14/19

Metcon (No Measure)

Power & Speed (Rowing)

x10 stroke with as much power as possible. spm below 20. Damper @10

-Immediately into

x20 strokes w/ damper @ 1. SPM as fast as possible.

10 rounds

Metcon (No Measure)

Every 4m for 32m complete

30s relax squat hold

30s braced squat hold

30s seated to touch (back against the wall)

x20 Goblet Squats