CrossFit WOD, January 4, 2021

Fight Gone Bad

Warm-up
2 Rounds
10 Jump Squats
10 Cal Row
10 Push press light

Mobility
2 rounds
:30 Squat Hold
:30 Sampson each side
:30 thread needle each side

Weightlifting
Back Squat (5-5-5-5-5)
70% of 1 rep max

Metcon
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