06 Nov CrossFit WOD, November 7, 2018
Posted at 20:00h
in Work out of the day
11/07/2018
Warm-up
Metcon
Metcon (Time)
Every 4:00 x 4 Sets:
Run 400 Meters
12 BB Front Rack Alternating Step-ups (24, 20) (95, 63) (total reps)
Then right into:
Run 400 Meters
12 BB Front Rack Alternating Step-ups (24, 20) (95, 63) (total reps)
Then right into:
Metcon (Time)
Every 4:00 x 4 Sets:
Row x 18/15 Calories
15 G20H w. plate (45, 25)
Then,
Row x 18/15 Calories
15 G20H w. plate (45, 25)
Then,
Auxillary Work
AMRAP 4:
KB March in Place x Max Reps
*Favor your weaker side
*1 KB in Front Rack. Alternate Sides (53, 35)
*Score = slowest split from sections 1/2.
KB March in Place x Max Reps
*Favor your weaker side
*1 KB in Front Rack. Alternate Sides (53, 35)
*Score = slowest split from sections 1/2.
Then PVC Game:
1 st Drop = 5 Burpees
2nd Drop = 10 walking lunge steps
3rd Drop = 10 Hollow Rocks
4th Drop = 5 Bupees