10
Dec
Monday
Live Free CrossFit – CrossFit
Back Squat (A1) 4×5 3 sec squats 3 down/3 in bottom/3 up)
A2) DB Bench 4x 6-8 3 sec down, 1 sec hold , 1 sec up (go heavier than last week) x3
WOD: Metcon (Time)
WOD(Loaded)
21 wall balls 20/14
15 RKBS 70/55
9 burpee box jumps
200m run
x3
Buyout 100 dubs
15 min cap
Metcon (Time)
WOD(Unloaded)
21 wall balls 14/10
15 RKBS 35/25
9 burpee step overs
200m run
x3
Buyout 100 dubs
15 min cap