CrossFit WOD, November 18, 2019

111819

Strength session
Back Squat (Weight)
Every 2 min for 10min ( 5 sets)
1) Back Squat x 5 Reps @ 60 % + 3-7 Strict Pull Ups.
2) Back Squat x 4 Reps @ 70 % + 3-7 Strict Pull-ups.
3) Back Squat x 3 Reps @ 80 % + 3-7 Strict Pull-ups.
4-5 ) Back Squat x 8 Reps @65

Conditioning
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
12 Shoulder to overhead # 115/80
12 Burpees
24 Alt. Pistols ??SCALING IS NOT A CRIME (by CrossFit)??✨??

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