December 9, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
5 sit squats (on med ball)
20 Frog Pumps
10 Windshield Wipers

WOD:
:30 on :30 off
Accumulate 100 of each – Wall Balls & Cals AB
Min 1: Wall Balls
Min 2: Cals AB

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
5 sit squats (on med ball)
20 Frog Pumps
10 Windshield Wipers
5 Barbell Back Squat (build)

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: 5×1 (build) – NO MISSES

Partner WOD:
Tabata
Cals AB
*8 rounds each*