05 Nov CrossFit WOD, November 6, 2021
Posted at 20:00h
in Work out of the day
Saturday
Warm-up
Metcon
Metcon
Partners will Alternate Movements to Complete as Many Rounds and Reps of
AMRAP 7
10 Kettle Bell Swings
10 Goblet Squats w/ Kettle Bell
10 Sumo Deadlift High Pulls with KB
Rest 3 Minutes
AMRAP 7
10 Cal Row or AB
15 Air Squats
20 Ab Mat Sit Ups
Rest 3 Minutes
AMRAP 7
10 Burpees
10 Wall Balls
200 Meter Run
Weightlifting
Alt. DB Bench + Double DB Bench
4 sets: 5 alternating (each side) + 5 double
*Build to a moderate weight and stay the same or build across all sets.
– into –
3 Rounds
5 Kettle Bell Swings
5 Air Squats
5 Push ups
5 Sit Ups
50 M Jog