CrossFit WOD, November 23, 2018

11.23.18

Metcon (AMRAP – Reps)
Inverse tabata #1 (10 sec on 20 sec off for 4 minutes)
Deadlift (225/155)

rest 1 min b4 starting next TABATA; if doing the comp try to use the wt listed in WOD #2 for either RX or Sc
Metcon (AMRAP – Reps)
Inverse Tabata #2 (8 rounds or 4 min total)
Hang Clean (135/95)

rest 1 min b4 starting next TABATA
Metcon (AMRAP – Reps)
Inverse Tabata #3 (8 rounds or 4 min total)
Thruster (95/65)
Metcon
7 min EMOM of 100m Sprints

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CrossFit WOD, November 22, 2018

11.22.18

Metcon (Time)
Ten Little Indians
10 split jumps
9 knees to elbow (travel mod = hollow rocks)
8 dumbbell snatches (travel mod = decline pushups)
7 reverse burpees
6 ring dips (travel mod = bench dips)
5 hspu (travel mod = pike HSPU)
4 tire flips (travel mod = 40 m OH Lunge with a frozen turkey (or something heavy) held overhead)
3 suicides (25 m)
2 rope climbs (travel mod = Run 4 flights of stairs)
1 pumpkin pie sled push (50m). (45 on each side for men, 15 on each side for women)(travel mod = 100 DU or 300 singles)
You do 10, then 10 and 9, then 10 9 and 8, then 10 9 8 and 7 and so on.

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CrossFit WOD, November 21, 2018

11.21.18

Metcon (Time)
4 Rounds of
400 m run
4 wall walks
40 wallballs (travel mod = 20 pike push ups + 20 air squats)

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