31 Oct CrossFit WOD, November 1, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Weightlifting
Snatch Push Press + Overhead Squat (Weight)
1 Snatch Push Press + 1 Overhead Squat:
– Work up to a heavy in 10-12 minutes
Workout Prep
Workout Prep**
3 sets
20 sec. Assault bike (workout pace)
Rest 20 sec.
20 sec Row
Rest 20 sec.
3 sets
20 sec. Assault bike (workout pace)
Rest 20 sec.
20 sec Row
Rest 20 sec.
Metcon
Metcon (Calories)
For Max Cals
5 Minute AB for Cals
5 Minute AB for Cals
Rest 5 Minutes
5 Minutes Row for Cals
Score is total combined Cals
-into-
3 sets
1:00 Assault/Echo bike (easy/mod pace)
5 Snatch Push Press
5 Overhead Squats