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WOD - Monday, 12/17/2019

Warm-up
2RFQ
10 Kanga Squats*
10 KBs (USSR)
5 Game's Style Burpees
*The Kanga Squat is a combo of a Goodmorning + Back Squat
 

A. Strength
Back Squat (5 x 5)
@95% of your 5RM
This is the last 5x5 of the squat cycle!

If 5x5 is too ambitious, you may hit 5x3, 3x5, 4x4. But try to hit a minimum of 15 total reps.
Newer Athletes: Build to a moderate 5x5, focus on getting comfortable with the movement rather than the weight.

 

B. Metcon
CrossFit Games Open 12.1 (AMRAP - Reps)
7-Minute AMRAP of:
Burpees to a 6" target

Extra Credit: Planks (7:30)
:30 Lateral plank (Right)
:30 Lateral plank (Left)
:30 Centered
:30 Rest

x 4

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