CrossFit – Fri, Nov 14
Deadlift (3 x 8 same weight all 3 sets)
Metcon (3 Rounds for reps)
ADV RX
Minutes 0:00, 2:00 4:00
8 Hang Snatches (105/75)
RX
10 Hang Cleans (135/95)
Metcon (Time)
10 V-ups
30 CalorieBike
10 V-ups
30 Calorie Bike
10 V-ups
30 Calorie Row
10 V-ups
30 Calorie Row
10 V-ups
Nov. extra work (Checkmark)
EMOM X 5
:30 Strict pull-ups
:30 rest
Then
EMOMO X 5
:30 Sit ups or GHD
:30 rest
heavier than last week