CrossFit WOD, January 6, 2020

Fight Gone Bad

Warm-up
5:00 Cap
10 Jump Squats
10 Cal Row
10 Push Press empty bar
x2

Mobility
5:00
:30 Squat Hold
:30 Sampson
:30 Thread the Needle
x2

Weightlifting
15:00
Front Squat (5-5-5-5-5)
70%

Metcon
17:00
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest