CrossFit WOD, November 21, 2019

11.21.19

Back Squat (Weight)
Warm Up: 5-7 minutes
then
5 sets of 10 reps
rest 2 min between sets
Metcon (Time)
50 Plate Squats (45/25) (hold the plate in the front position) Buy 50 Plate Squats Buy In
21-15-9
Rev. Plate Burpees
One Arm OH Plate Lunge
then
50 Plate Squats Buy Out

/by

CrossFit WOD, November 20, 2019

11.20.19

Clean and Jerk (16 min EOMOM)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
3 Snatches (115/80)
6 G20
9 Pull Ups
45 DU (90 SU)

/by

CrossFit WOD, November 19, 2019

11.19.19

Metcon (Time)
4 Rounds of
40 Cal Row
10 Clapping Push Ups
40 Wall balls
10 Ring Dips

/by