2017.11.09

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Workout of the Day 11/9/2017 – Thursday

CrossFit

A. Strength
Deadlift 5 x 5

B. Met-Con
4 Rounds:
100m Farmers Walk (2 x 1.5 pd/2 x 1 pd)
20 Wall Balls (20#/14#)
20 Pull-Ups
20 Push-Ups

CrossFit Lite

A. Met-Con
5 Rounds:
15 KB Swings (1.5 pd/1 pd)
15 Box Jumps (24″/20″)
400m Run
15 Burpees
15 Wall Balls (20#/14#)

CrossFit 101

Skill.
Hang Power Snatch 5 x 5

Met-Con.
AMRAP 12:
15 Calorie Row
10 Hang Power Snatches

If a rower is unavailable, do 1 burpee for every calorie until a rower becomes available.