CrossFit WOD, December 9, 2019

Monday 12092019

Skill
Front Rack Box Step-up (20-20-20-20)
Clean the weight and step up on a box that puts hip crease below parrallel

Use two Dumbbells.
And alternate with 5 Hollow/Arch Rolls
Farmer Carry Step-up (20-20-20-20)
With a Kettlebell/Dumbbell in each hand, step up on a box that puts hip crease below parrallel

Alternate with 15 Supermans

Metcon
Metcon (Time)
5 Rounds for Time of:
30 Air Squats
15 Push-ups
30 Abmat SIt-ups
15 Push-ups