CrossFit WOD, November 7, 2019

CF 11072019

Skill
Box Squat (5-5-5-5)
Weighted back squat to a box. Come to a rested position on box and then squat off box with speed.

3 second negative to the box, soft rest on the box, then gear up and keep chest up as you stand, firing off the box as strong and quick as possible
Back Squat (6-6-6-6)

Metcon
Metcon (Time)
4 Rounds For Time of:
21 Push-ups
15 Front Squats 135# / 95#
25ft Handstand Walk
Metcon (Time)
4 Rounds For Time of:
21 Push-ups
15 Front Squats 65# / 45#
50ft Bear Crawl