CrossFit – Fri, Nov 7
Deadlift (3 x 10 same weight for all 3 sets)
Metcon (3 Rounds for reps)
ADV RX
Minutes 0:00, 2:00 4:00
10 Hang Snatches (95/65)
RX
10 Hang Cleans (115/85)
Metcon (AMRAP – Reps)
18:00 AMRAP:
Calorie Row
(Every 3 minutes, starting on the 0:00) 15/12 Push-ups
- This will be a total of 6 sets of push-ups
- Score is total Calories on the Row
Nov. extra work (Checkmark)
EMOM X 5
:30 Strict pull-ups
:30 rest
Then
EMOMO X 5
:30 Sit ups or GHD
:30 rest
Push-ups standards
Chest to the ground, elbows locked out, hips and chest move together