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 – NC45

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS*

:30 Single Unders —> :30 Single-Single-Double Attempts —> :30 Double Unders

20 Lunges —> 14 Jumping Lunges —> 8 KB Goblet Lunges

:30 Hollow Hold —> 15 Tuck-ups —> 10 Alt. V-ups

Strength

Bench Press (5-5-3-3-2)

5-5-3-3-2

Bench Press*

*Increase weight each Set.

Workout

Metcon (AMRAP – Reps)

4 ROUNDS

1:00 MAX KB Goblet Lunges (53/35)

1:00 MAX Double Unders

1:00 MAX Alt. V-ups
Score is highest total number of reps in single round.