CrossFit WOD, December 2, 2019

2 DECEMBER 19

Warm-up
Warm-up
Row

3x150 Sprint, With 50m Easy In-between

-Then 3 Rounds For Quality Of:

15 A.R.E. Squats

10 GHD Hip Ext

5 Strict Pull Ups

Weightlifting
Back Squat (4-3-2-2)

Metcon
Metcon (Time)
For Time

500m Row

50 Air Squats

400m Row

40 Air Squats

300m Row

30 Air Squats

200m Row

20 Air Squats

100m Row

10 Air Squats

Cool Down
Cool Down: Stretching

Pigeon Stretch

Banded Lat Stretch

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