CrossFit – Wed, Dec 28

Warm up – Wednesday
5mins Row at very easy pace
10 pause air squats
2 x 10m shuttle runs (up and back = 1 rep)
5/5 reverse lunges
Metcon – Wednesday
15min AMRAP
16 plate hold lunges
8 burpee to plate
300m run

Rest 5mins

For quality
10min EMOM
Min 1: 1-10 strict pull ups (use band as needed)
Min 2: Max reps box step overs (30/24)

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