CrossFit WOD 12/30/19

Warm-up

Is

Ys

Ts

Walking lunge x20

Push ups x10

2 rounds

Bench demo

Metcon prep

Front squat

Push press

3.2.1.Go!

Bench Press (5×6)

*Across

**Reps 5 & 6 should be challenging each set, yet maintainable.

Metcon (Time)

Front squat x10

Push press x10

Bar over burpees x10

5 rounds
*We are looking for rounds 1-3 to be very strong

**Round 4 should have a strong amount of fatigue

***The final round should be extremely labored and mentally challenging.

****Find a weight to match the intended effort is key to success today.

Workout of the Day

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    Metcon (Time)
    2 RFT

    90/70 Cal Row

    70 Wall Balls

    50 Kettlebell Swings

    30 Burpee Box Jump Overs

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