Wednesday, November 29, 2017

28
Nov

Wednesday, November 29, 2017

CROSSFIT

Skill

Pistols Practice

6 Min EMOM

Strength

Back Squat

5 @ 40%

5 @ 50%

5 @ 60%

WOD

“13.3”

12 Min AMRAP

150 Wall Balls (RX – 20/14, Scaled – 20/10 to 9′, Novice – Any Weight/Height)

90 Double Unders/180 Singles

30 Muscle-Ups (Scaled – 2 Pull-Ups 2 Dips, Novice – 2 Ring Rows 2 Push-Ups)

BOOTCAMP

8 Min TABATA

Air Squat
Push Up
Lunges
Wall Sit

-4 Min Rest-

For Time:

20-15-10-5

Dumbbell Thruster

Mountain Climbers (4 count)

Sit-Ups

**200 M Run After Each Round**

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