CrossFit WOD, December 23, 2019

Monday 12232019

Metcon
Metcon (AMRAP – Rounds)
Rotating EMOM for 30 minutes:
1) Bench Press: 7 reps at bodyweight (70%1RM)
2) Deadlift: 7 reps at 1.5x Bodyweight (70% 1RM)
3) KB Front Squat: 7 reps with 70/53.

Every Minute On the Minute for 30 minutes rotate through the three stations
Metcon (AMRAP – Rounds)
Every Minute On the Minute for 21 minutes, rotate through the three stations:
1) Bench Press 7 reps (70% 1RM)
2) Deadlift 7 (70% 1RM)
3) DB Front Squat 7 reps (70% 1RM)