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 – NC60
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.