CrossFit WOD, November 20, 2018

CrossFit WOD, November 20, 2018

11/20/2018

Warm-up
Grab a barbell

3 Rounds w. an empty barbell
5 Hang Muscle Snatch
5 Knee Lifts
5 Hang Muscle Snatch
5 Kipping Knee lifts
5 Hang Power Snatch
5 T2B

Gymnastics
EMOM 8:
ODD Minutes: Handstand Hold x a total of 40s of work.
Rx+:(Free Standing Handstand Holds or Handstand Walking)
EVEN Minutes: 10 Double KB Bent-over Rows + 15 Banded Pushdowns

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
Row 500 Meters
15 T2B
15 Hang Power Snatch (75, 53)

Rx+:(95, 63) (5/3 Ring Muscle-ups after Hang Power Snatch)

Auxillary Work
Barbell Curls: 3 x 6 Reverse Curls + 6 Barbell Curls. Rest 60s.
*You’ll perform 6 Revere Curls (double overhand) then switch hands and perform 6 barbell curls (supinated grip)