Wednesday

19
Nov

Wednesday

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)

2 ROUNDS

10 Plate Deadlifts → 10 Plate Ground to Overhead

10 Up-Downs → 10 Burpees

10 Glute Bridge-Ups → :45 Glute Bridge Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

15 Plate Ground to Overhead

10 Burpees

-Rest 3:00-

ALTERNATING TABATA

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Plate Russian Twists

MOVT 2 – Plate Gun Hold
Score is Rounds & Reps on the AMRAP.