11.27.19 SWOD & Metcon

Capstone CrossFit – CrossFit

Overhead Squat (5-4-3-2-1)

Take from the rack

comp: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 Muscle-ups

6 Deadlift (225/155)

12 Toe to Bar

12 KB Swings (53/35)

perf: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 Pull-ups & Ring dips

6 Deadlift (185/125)

12 Leg raises

12 KB Swings (44/26)

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