27 Nov CrossFit WOD, November 28, 2018
Posted at 20:00h
in Work out of the day
11/28/2018
Warm-up
Metcon
Metcon (Time)
With a partner for time:
5k Row
*Every 3:00: (This means at the every 3 minute mark.. 3, 6, 9, and so on)
1 Athlete Completes:
15 Burpee Box Jumps (24, 20)
*Score = total BBJ. The lower the better
5k Row
*Every 3:00: (This means at the every 3 minute mark.. 3, 6, 9, and so on)
1 Athlete Completes:
15 Burpee Box Jumps (24, 20)
*Score = total BBJ. The lower the better
Only ONE athlete at a time will perform the set of 15 Burpee Box Jumps. When the set of 15 is being done NO rowing meters can be completed.
Auxillary Work
Perform
50 Banded Face pull-aparts,
50 Banded Pulldowns
50 Banded Pull-aparts with a light band unbroken.
50 Banded Face pull-aparts,
50 Banded Pulldowns
50 Banded Pull-aparts with a light band unbroken.
https://www.youtube.com/watch?v=grxVHi5LpRo
This warm-up should allow one athlete to work for about 60s while their partner rests.