Wednesday - 121125

CrossFit W.O.D:
Strength:
Front Squat
5-5-5-5-5

Metcon:
3 Rounds:
3min AMRAP
10 Overhead Squat (#43/30)
8 Burpees over bar
1 Rope Climb

-1min Rest-

*continue from the point your stop

CrossFit Strength:
Part A:
Sumo Deadlift
5-5-4-4-3-3

4 Sets:
8/8 single leg deadlift with kb
-1min rest after set-

Metcon:
6min Emom
30 sec work-30 sec rest
1)Max Shoulder to overhead (#80/50)
2) Max Dual DB Step-up (#22.5/15x2)