4
Oct
100521
Commonwealth CrossFit, CrossFit Accolade – WOD
Metcon
Metcon (Time)
3 Rounds
20 DB Alt. Lunges (50’s/35’s)
20 Burpees over DB
400m Run
Time cap: 15 Minutes
– Lunge with two DBs, burpee over one
– Use KB if necessary
After Party
Front Squat (5×3)
Flat or ascending, focus on getting volume at moderate to heavy load.