CrossFit WOD, November 2, 2018


Friday 2/11/2018
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Movement Prep
2 Rounds
9/7 calories
10 Banded Goodmornings

* Game

Metcon
Metcon (AMRAP – Rounds and Reps)
(Paired)
Round for Round
Athlete A, B, A, B, etc
30 D/us
7 Hang cleans
7 Burpee over bar
7 Shoulder to overhead

• Rx 80/50kg Intermediate 50/35

Strength & Conditioning
Metcon (AMRAP – Reps)
(Paired) 6 total rounds (Round for round)
3 Rounds
18 DB STOH 25/15
12 Deadball over shoulder
Max unbroken HSPUS
then
3 Rounds
24 AKB swings 24/16
2 Rope climbs
Max unbroken HRPUS

You are only scored on handstand push-ups and hand release push ups

Accessories
3 x 8
Ring dips

3 x 8
Barbell curls @tough weight

3 x 20sec Ring L hold

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