Thursday

20
Nov

Thursday

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 5:00 (or 2 rounds)

100m Jog

8 Glute Bridge-ups w/toes up

4/4 Spiderman Lunge

:30 Row

8 Straight Leg Sit-ups

4/4 Single Arm Ring Rows

Workout

Metcon (Time)

EMOM x 16 MINUTES

MIN 1 – 15/12 Cal. Row

MIN 2 – 20 Arm Haulers

MIN 3 – 200m Run

MIN 4 – 15 Ring Rows
Score is the SLOWEST 15/12 cal row for the workout.