CrossFit – Fri, Nov 28
warm up – Friday
8:00 AMRAP
30-second Air Bike
5 Up Downs
5 PVC Strict Press
5 PVC Front Squats
10 Back Rack Lunges (PVC/empty bar)
10 Alternating V-ups (each side)
Back Rack Lunge (3 sets
12 Back Rack Lunges (per leg)
-build across sets based on feel-)
12 Back Rack Lunges (per leg)
-build across sets based on feel-)
Metcon – Friday (Time)
25 Burpee over Bar
75 Thrusters (45/35)
25 Burpee over Bar
(KG conv: 20/15)
Time cap: 12mins
RX+
30 Burpee over Bar
90 Thrusters (45/35)
30 Burpee over Bar
(KG conv: 20/15)