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Components

Metcon

CrossFit - Mon, Dec 2

Warm Up

EMOM 8

Cardio

Push Up to DD

Air Squats

3 Scap, 3 Beat, 3 Pull

Metcon (Time)

For time:

20 Dumbbell Goblet Squats, 50/35 lbs

Run, 800 m

10 Strict Pull-ups

Rest 5

25 Dumbbell Goblet Squats, 50/35 lbs

Run, 800 m

10 Muscle-ups

Rest 5

30 Dumbbell Goblet Squats, 50/35 lbs

Run, 800 m

10 Legless RC or peg board accents

Cap 30

Accessory

Tabata

Vups or Hollow Rocks

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