CrossFit – Sat, Nov 5
Warm-up/Accessory
Strict Banded C2B Pull-up
6 x 10
6 x 10
Skull crushers
4 x 12
Dball/sand bag bear hug
5x 1:00
Strength (Weight)
Squat Snatch
EMOM 9
1. 3 @ 67%
2. 2 @ 70%
3. 1 @ 75%
EMOM 9
1. 3 @ 67%
2. 2 @ 70%
3. 1 @ 75%
Snatch Pull
3×5 @ 95%
Metcon (Time)
3rds
80/60 Cal row
30m Front rack double dumbbell walking lunge (22.5/15)
15m handstand walk or 30 shoulder taps
Rest 1:30 between rounds
Plenty of rest between rounds so push the pace