11.26.19 SWOD & Metcon

Capstone CrossFit – CrossFit

Squat Clean + Front Squat + Jerk

Every 30 seconds for 5 minutes, perform one complex

comp: Metcon (Time)

Metcon (Time)

60 Wall Ball

50 Alt DB snatch (50/35)

40 Cal Row

30 Box Jumps (30/24)

20 Back Squat (155/105)

10m Unbroken Handstand Walk

perf: Metcon (Time)

Metcon (Time)

60 Wall Ball

50 Alt DB snatch (35/25)

40 Cal Row

30 Box Jumps (24/20)

20 Back Squat (105/85)

20m Bear Crawl

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