CrossFit WOD, November 27, 2019


Back Squat (4×4 at 85%)
Increase in weight this week. If you don’t know your precentages then add 5-10lbs from the week prior. Don’t climb if the lift isn’t good, we would rather have you stay at the same weight or lower if it means a technically sound squat.

Metcon (5 Rounds for reps)
Every 3 Min for 5 Rounds
30 Double Unders
3 Bear Complex 135/95
10 Pull Ups

Bear Complex:
Power Clean to a front squat to a push jerk, to a back squat, to a push jerk

Rx Plus 165/115 AND chest to bar pull ups.