2017.11.29

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Workout of the Day 11/29/2017 – Wednesday

CrossFit

A. Strength
E3MOM 15 (5 Sets):
10 Steps Front Rack KB Walking Lunge
15 Push-Ups

B. Met-Con
Partner WOD
10 Rounds (5 Each):
20 KB Swings (1.5 pd/1 pd)
15 Wall Balls (20#/14#)

Alternate on completed rounds.

CrossFit Lite

A. Met-Con
For Time:
100 KB Swings (1.5 pd/1 pd)

EMOM 3 Burpees. Starting at the end of the first minute, and at the end of every minute after, stop the KB swings and do 3 burpees. Rest 5 minutes when done. Then…

B. Met-Con
For Time:
100 Wall Balls (20#/16#)

EMOM 3 Burpees. Starting at the end of the first minute, and at the end of every minute after, stop the wall balls and do 3 burpees.

CrossFit 101

Skill.
Push Press 8-8-6-6-4-4-2-2

Met-Con.
For Time:
80 Push Press

EMOM 5 Air Squats. At the end of the first minute, and every minute after stop work and complete 5 air squats.