22 Nov CrossFit WOD, November 23, 2019
Posted at 20:00h
in Work out of the day
11/23/2019
Warm-up
Metcon
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
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.
THen Review and warm up
Then,
Review + warm-up:
-Burpees
– Wall balls
– Sit-ups
– Power Snatch
– Double Unders