2017.11.16

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Workout of the Day 11/16/2017 – Thursday

CrossFit

A. Conditioning
EMOM 10:
0: 15/12 Calorie Row
1: 30 Double Unders

B. Met-Con
For Time:
800m Run
then, DT – 5 Rounds:
12 Deadlifts (155#/105#)
9 Hang Power Cleans
6 Push Jerks
then,
800m Run

CrossFit Lite

A. Met-Con
5 Rounds:
15/12 Calorie Row
15 R Arm KB Overhead Squats (1.5 pd/1 pd)
15 L Arm KB Overhead Squats

Rest 5 Minutes

B. Met-Con
12-9-6:
Wall Balls (16#/12#)
Burpees

CrossFit 101

Skill.
Rope Climb

Met-Con.
4 Rounds:
10 Hang Power Snatches
200m Run
2 Rope Climbs
5 Push-Ups