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“CrossFit”

WU- (10:00)
4:00 – Run 100m on 10 sec rest/ AD, or Row – 20 easy/20 extra easy
+
2 sets, 6-8 reps each
Good Morning
Good Morning to Back Squat
Back Squat
Front Rack Lunges

Training-
A. Back Squat – 8,3,6,3,4,3, on 2:00 Rest
B. 10:00 AMRAP:
10 True Push-ups
10 RDL (155/105)
20 Goblet Squats (55/35)
+
5:00 Rest (Walking)
+
10:00 AMRAP:
10 Ring Row (as strict as possible)
15 Ab-Mat Sit-ups
20 Front Rack Lunges (95/65) 

Earlier Event: December 9
“CrossFit”
Later Event: December 11
“CrossFit”