2017.12.11

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Workout of the Day 12/11/2017 – Monday

CrossFit

A. Maintenance
Back Squat 5 x 5

B. Met-Con
Partner WOD
For Time:
50 C2B Pull-Ups
100 Calorie Row
50 Box Jumps (24″/20″)
100 KB Swings (1.5 pd/1 pd)
50 Burpees Over Partner

You may break up the work however you choose.

CrossFit Lite

A. Met-Con
5 Rounds:
1 min. – Box Jumps (24″/20″)
1 min. – Alternating Dumbbell Snatches (35#/20#)
1 min. – KB Swings (1.5 pd/1 pd)
1 min. – Slam Balls (30#/20#)
1 min. – Rest

CrossFit 101

Skill.
ME 500m Row x 2

Met-Con.
AMRAP 12:
15 Thrusters
10 Burpees