26 Nov CrossFit WOD, November 27, 2019
Posted at 20:00h
in Work out of the day
11/27/2019
Warm-up
Weightlifting
Power Snatch (Weight)
Every 2 Minutes for 6 Sets
Power Snatch 1.1.1
5 Seconds between reps
Building
Power Snatch 1.1.1
5 Seconds between reps
Building
Metcon
Metcon (Calories)
EMOM 21
Minute 1 13/10 Calorie Row
Minute 2 13/10 Cal Bike
Minute 3 Rest
Minute 1 13/10 Calorie Row
Minute 2 13/10 Cal Bike
Minute 3 Rest
If you performed this workout Rx put the number of total Cals you got on the bike and click Rx
Auxillary Work
KB Curls: 3 x 20. Rest 60s.
* every time PVC Drops
1st Drop: 10 Walking Lunges
2nd Drop: 10 Burpees
3rd Drop: 10 Hollow Rocks
4th Drop: 10 V-Ups + 10 Air Squats