01 Nov CrossFit WOD, November 2, 2020
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Warm-up
EMOM x 5 MINUTES
MIN 1 – :45 Row (EZ)
MIN 2 – :45 Shoulder Taps
MIN 3 – :45 Row (Mod)
MIN 4 – :45 Up-Downs
MIN 5 – :45 Row (Mod-hard)
MIN 1 – :45 Row (EZ)
MIN 2 – :45 Shoulder Taps
MIN 3 – :45 Row (Mod)
MIN 4 – :45 Up-Downs
MIN 5 – :45 Row (Mod-hard)
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 10 KB Z-Press
MIN 2 – 12 Alt. KB Floor Press
MIN 3 – :40 DBL OH KB Hold
MIN 1 – 10 KB Z-Press
MIN 2 – 12 Alt. KB Floor Press
MIN 3 – :40 DBL OH KB Hold
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
50/40 Cal Row
50 Sit-Ups
30/25 Cal Row
40 Sit-Ups
20/15 Cal Row
30 Sit-ups
50/40 Cal Row
50 Sit-Ups
30/25 Cal Row
40 Sit-Ups
20/15 Cal Row
30 Sit-ups
(Score is Time)