CrossFit WOD, November 26, 2019 | CrossFit Alabaster

26 Mar 2019 Repeat

Weightlifting

Back Squat (4×4@45-50% @5252)

These tempo squats get hard fast, scale weight to 40% if this is too challenging. Please note in your comments what % you use

Every 2 to 2 1/2 minutes perform a set

Metcon

Metcon (Time)

10 RFT
30 Mountain Climbers
5 Pull-ups
10 Push-ups
15 Squats

15 Min Cap

Scales: ring rows; elevated push-ups
If it takes longer than one minute to complete your first round, scale the rep counts to
20 Mtn Climbers
3 pullups/5 pushups/7 squats