CrossFit WOD, September 19, 2018

Sep 19th

Weightlifting
Front Squat (3-3-3-3-3-3)
*Pause in the bottom for 3 seconds on the first rep of each set.
Box Squat (3-3-3-3-3-3)
Weighted back squat to a box. Come to a rested position on box and then squat off box with speed.

Metcon
Metcon (Time)
3 Rounds:
15 HSPU
20 Box jumps
*Finish with 200m walking lunge
Metcon (Time)
3 Rounds:
15 DB push press
20 Box jumps
*Finish with 200m walking lunge