CrossFit WOD, November 19, 2018

Nov 19th

Weightlifting
Banded Deadlift (4-4-4-4-4)
Emphasis on speed and glute/ham activation. Preform as singles.
Deadlift (4-4-4-4)

Metcon
Metcon (AMRAP – Reps)
16 min alt EMOM for max total reps:
Box jumps
Row cals
TTB/K2E
Rest

Any machine can be used for calories but rowing is first choice.