Crossfit 213 Downtown Los Angeles WOD December 15th, 2017

Friday:

Warm-up: Hip Mobility + Core & Glute Activation

    5 Minutes to accumulate as much time as possible in the Dead Hang

    Score = total time

Strength/Skill:

    Establish a NEW 20 Rep MAX Back Squat

    *Add 5lbs to previous number

If first time - start 20rm at 60% of 1rm

Metcon:

    14 Minute AMRAP

    30 Alternating DB Snatch (RX:50/35lb)

    10 Toes-to-Bar

    10 Burpee Box Jumps