CrossFit WOD, December 2, 2019


Deadlift (6×3)
Looking for triples on deads today, they should be silent tap and go reps. We would like to see all reps in the 75-80% range so long as they are solid, lower the weight to ensure proper movement.

Metcon (Time)
4 Rounds:
15/12 Cal Row
16 Front Rack Reverse Lunges 115/75
16 Russian KB Swings 70/53

On the lunges, these are intentionally reverse lunges to focus on the hamstrings. Stay controlled on them, if the 115/75 is light, you can bump it up to 135/95 or 155/105 if you would like.