CrossFit WOD, November 9, 2019

9 Nov 19

Warm-up
Warm-up
15 Burpees To Target

-3 Rounds For Quality Of:

Ladder Drill

6 DB Strict Press

6 GHD Hip Ext

6 Sampson Stretch

Weightlifting
Split Jerk (Build to a 1RM)

Metcon
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP 16 Minutes

4 Handstand Push-Ups

8 KBS 2/1.5 pood

24 DU’s

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