CrossFit WOD, November 14, 2019

11.14.19

Metcon (AMRAP – Reps)
1 min max Box Step Overs
1 min max Hollow Rocks
1 min max Turkish Get Up (35/25)

rest 1 min before next metcon
Metcon (AMRAP – Reps)
2 min max Box Step Overs
2 min max HR
2 min max TGU

rest 2 min before next metcon
Metcon (AMRAP – Reps)
3 min max Box Step Overs
3 min max HR
3 min max TGU

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CrossFit WOD, November 13, 2019

11.13.19

Metcon (Time)
5 rounds
50 DU (100 SU)
400m Run
30 Cal Row
20 Overhead Squats (95/65)

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CrossFit WOD, November 12, 2019

11.12.19

Metcon (Weight)
Push Jerk
Warm Up: 5 min
then
Score a 5 RM within the first 5 min of work
Score a 3 RM by 10 min
Score a 1 RM by 15 min
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
40 push ups
80 Situps
120 Squats
Score is Rounds + Reps

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