CrossFit WOD, November 29, 2021
11.29.2021
Warm-up
Pause Back Squat (8×4)
Pause Back Squat
@50-75% 1RM
2 Second pause at parallel each rep.
2 Second pause at parallel each rep.
Metcon (Time)
15-12-9-6-3
Deadlift
Cal AB
Burpee Pull-ups
Rx: 225/135
8/6 Cal Row
6 KB Single Leg RDL (l)
6 KB Single Leg RDL (r)
8 KB Goblet Squat
8 Hip Bridge
8 Hollow Rock