CrossFit Workout 11/14/17 Tuesday

5 x 3 of front squats, up to something that is heavy for you (no racks)
a big set of hanging knee raises after each set
30 double-unders after each set

CrossFit Workout
42-30-18 reps for time of:
wall ball shots, 20 lbs/14 lbs

EMOM for 20 minutes of:
1 clean and jerk
Start at 70% and go up as you can