Wednesday WOD

WEDNESDAY CROSSFIT 11/22/17

A. Back Squat (5RM, then -10% 4 x 5)

B. With a partner-

AMRAP x 12 minutes

bike for calories

min 0-4 partner hangs from bar
min 4-8 partner holds plate overhead
min 8-12 partner holds 2 kb in front rack

recommended loads-

45#/25# plate
53#/35# kettlebells

you may only complete calories on the bike if your partner is in one of the designated static hold positions. Alternate as you see fit.