CrossFit WOD, December 4, 2019

4 DEC 19

Warm-up
Warm-up
Assault Bike

6 Rounds :10 Hard :20 Easy Spin

-Then 3 Rounds For Quality Of:

20 DU’s

8 Single Legged KB Deadlifts 4/4

6 Burpee Pull Ups

Weightlifting
Deadlift (3x3 @ 75% Across )
Meant To Be Somewhat Light, This Is A Maintenance Lift

Metcon
Metcon (Time)
For Time

50 Deadlifts 135/95#

50 T2B

50 Wall Balls

50 Pull Ups

50 Sit Ups

50 Med Ball Cleans

50 Burpees

50 KBS 1.5/1 pood

Cool Down
Assault Bike

3 Minutes @ 50%

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