CrossFit WOD, November 23, 2019

CrossFit WOD, November 23, 2019


Coaches Choice
THen Review and warm up
Review + warm-up:
– Wall balls
– Sit-ups
– Power Snatch
– Double Unders

Metcon (AMRAP – Reps)
4 Rounds with a partner:
60s Max Burpees
60s Max Wall balls (20, 14)
60s Max Abmat Sit-ups
60s Max Power Snatch (75, 53)
60s Max Double Unders
60s Rest

*One athlete completes a FULL 60 seconds while their partner rests then moving to the next 60s station. After the 60s rest partners will switch order so BOTH athletes go through each movement an even amount of times. Score = total reps per team.

Auxillary Work
10 Minutes of "easy" cardio – If wearing a HR monitor do NOT exceed 130 BPM – Conversational recovery work.