CrossFit WOD, December 26, 2019

300

CompTrain
Home Alone (AMRAP – Rounds and Reps)
AMRAP 19:
12 Burpees
25 Air Squats

CFB Metcon

Warm-up
6:00
Run 400m once
Then rounds
10 pace bear crawl
:30 bar hang
5 air squat
10 sit-ups

Mobility
:30 Sampson each side
1:00 foam roll hip flexors
X3

Weightlifting
Back Squat (5-5-5-5-5)
60% Across

Metcon
300 Reps (Time)
For time
300 total reps:
KB swings 44/26#
Goblet Squats
SDHP
RX+ = 53/35#