CrossFit WOD, November 13, 2019

Step Aerobics

Weightlifting

Metcon
Step Aerobics (Time)
3 Rounds For Time:
30 Slamballs (30/20)
20/14 Calorie Assault Bike
10 Single Dumbbell Box Step-ups (Each Side)

Dumbbell: 50/35
Box: 24/20

Back Squat Complex (Weight)
Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat