Monday - 031125

CrossFit W.O.D:
Strength:
Pause Back Squat
4-4-4-3-3
*Every rep 2 sec at the bottom

Metcon:
EMOM for 15min for Max rep:
min1- Max Cal Row/Bike
min2- Max Handstand Push-ups
min3- Max Deadlift (#100/70)

Endurance:
7 Rounds For time:
1 Stairs ascend with kb (#16/12x1)
10 KB Sumo Deadlift high pull
15 Sit-ups
20 Squat jumps