December 7, 2018

CROSSFIT
Strength
Back Squat (8RM)
Metcon
Double Dipper (Time)
60 Wall Balls (20/14)
50 Walking Lunges w/Wall Ball
40 Box Dips (Straight Legs)
30 Box Jumps
20 Kettlebell Swings (53/35)
10 Single Leg Kettlebell RDLs (Each Leg)
Single leg RDL: https://youtu.be/ZZF7uryLExw

SWEAT
Metcon (5 Rounds for time)
5x500m Row
3 Min Rest Between Each