Saturday

Announcements

Skill Preview – 11/17 – 11/23
Monday – Kettle Bell complex
Tuesday – TESTING – CrossFit total
Wednesday – Gymnastics
Thursday – Conditioning
Friday – CrossFit Open 20.7
Saturday – McNeil Fundraiser WOD
Sunday – Burn/Rowing/Hyrox

Wells Street Fitness – NC30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Jog

25’ Bear Crawl

8/8 Single Arm Shoulder Press

8/8 Single Arm Suitcase DL

Workout

Metcon (Time)

FOR TIME

18-15-12-9-6-3*

DB Deadlifts

DB Push Press

*200m Run after each full Set (workout ends with 200m run)

-15:00 Hard Cap-