Tuesday, November 21, 2017

20
Nov

Tuesday, November 21, 2017

CROSSFIT

Skill

8 Min EMOM

Strict Pull-Ups

Strength

Strict Shoulder Press

Find a 5 Rep Max

-Then-

3 x 3 @ same weight

WOD

16 Min AMRAP

20/16 Cal Row

10 Power Snatches (RX+ – 135/95, RX – 95/65, Scaled – 65/45, Novice – G2OH W/Plate)

25 DoubleUnders/50 Singles

BOOTCAMP

A-B-C-B-A (2 Min Rest Between Letters)

A:

5 Min AMRAP

10 Burpees

10 Single Unders (Scale up with doubles)

B:

5 Min AMRAP

15 Dumbbell Thrusters

15 Russian Twists (per side)

C:

5 Min AMRAP

20 Curtsy Lunges

20 Mountain Climbers (double count)

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