21 Nov CrossFit WOD, November 22, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Tue, Nov 22
Warm Up
Workout Prep
Workout Prep
2 sets:
5/4 Calorie row
2 Box Jump Overs (build in height)
Metcon (3 Rounds for reps)
3 Sets (1 Set Every 8:00)
21-15-9*
Calorie Row
12-9-6
Box Jumps (30/24)
Auxillary Work
4 sets:
100ft Single Arm Dumbbell Farmer Carry (each side – rest as needed)
*As heavy as possible while staying balanced during carry (no leaning)
8 min AMRAP
30 sec row (easy)
20 sec row (mod)
10 sec row (hard)
10 Plate Toe Taps (each side)
2 Box Steps-Ups (each side)
2 Box Jumps