CrossFit – Wed, Nov 13
Warm up – Wednesday (AMRAP – Reps)
10:00 AMRAP
30-second Row
10 Dynamic Squat Stretches
10 Hollow Rocks
5 Roll and Reach
5 Deadlifts (empty bar – build across sets)
Deadlift (2 sets x 2 Deadlift (90-95%)
-Complete a set every 3:00-)
-Complete a set every 3:00-)
Metcon – Wednesday (AMRAP – Reps)
4 sets
2:00 AMRAP
20/16 Calorie Row
Max Wall Ball (20/14) in the time remaining
-rest 2:00 between sets-
-into-
4 sets
2:00 AMRAP
10x50ft Shuttle Run
Max Burpee to Bar
-rest 2:00 between sets-
(KG conv: 9/6 WB)