Wednesday

Main – CrossFit

Warm-up (No Measure)

Reminder we have the Crossfit Mobility Seminar on Saturday December 7th and will be closed for the seminar.

Overhead Squat (5×5)

work up to a heavy set of 5
new set every 2 minutes

Metcon (Time)

For Time:
42 Goblet Squats 53/35
21 Pull Ups
30 Goblet Squats
15 Pull Ups
18 Goblet Squats
9 Pull Ups

Extra Credit

Superset
Push Jerk 7 x 2
w/
1 rope climb in between sets