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CrossFit — December 2, 2019

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2019.12.02

Back Squat (5 x 7)
Metcon (Time)
on a running clock:

0:00 – 7:00
21 / 15 / 9
KBS (2/1.5 pd)
goblet squat

7:00 – 9:00 rest

Metcon (AMRAP – Reps)
9:00 – 14:00

alt. :30 max cal assault bike w/ partner

score is total combined cals

A. is individual for time
B. is w/ a partner for cals

Accessory Work
5 Rounds for Quality
8 Bottoms Up KB Press each arm
8 1-Leg 2-KB Deadlift each leg
1:00 Rest/Recovery