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 – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

FOR QUALITY (10 MIN TIME CAP)

3:00 Bike (increase intensity gradually)

Into…

3 Sets

10 Lunges w/ Twist

12Tempo Air Squat (1211)

14 Alt. Groiners

15ft Duck Walking

Strength

Front Squat (1RM)

ON A 20:00 RUNNING CLOCK…

Build to 1RM Front Squat

Workout

Metcon (AMRAP – Reps)

EMOM x 9 MINUTES

MIN 1 – Max Front Squats (155/105)|(115/75)

MIN 2 – Max Barbell Front Rack Hold

MIN 3 – Max Knee 2 Elbow*

*GHDSU Optional
Score is max total reps of FS & K2E combined.