07 Nov CrossFit WOD, November 8, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Tue, Nov 8
Warm Up
<p>8 min amrap:<br />:15 sec Assault Bike (Arms)<br />:15 sec Assault Bike (Legs)<br />:15 sec Assault Bike (Both)<br />5 Barbell Good Mornings<br />5 Hang Muscle Cleans<br />5 V-ups</p>
Prep
<p>2 sets:<br />5/4 Calorie Assault Bike<br />2 Hang Power Cleans (work up in weight)</p>
Metcon (Time)
<p>21-15-9*<br />Calorie Assault Bike<br />Hang Power Cleans (115/80)<br />-Rest 7 Minute-<br />21-15-9*<br />Calorie Assault Bike<br />15-9-3<br />Hang Power Cleans (155/105)</p>
Auxiliary Work
<p>3 sets<br />14 Barbell Front Rack Step Ups (7/7)</p><p>* This is for quality, not for load! Lightfoot touch on the way down.</p>