CrossFit – Fri, Nov 4

Back Squat Warm-up
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)
2-3 Pause Snatch balances (empty bar)
Back Squat (5×3 @76%)

Pre-MetCon Warm-up
Pre Metcon Warmup

8 minutes moving through:
200m Row (moderate)
10 PVC Pass Through
10 Overhead Squat (Start with a PVC pipe and build into a light barbell)
5 Squat Snatch (Start with a PVC pipe and build into a light barbell)
Build to Squat Snatch weight.

1 Set (at workout pace):
2 Squat Snatches (at workout weight)
4/3 Calorie row

Friday Fun (Time)

For time:
21 Squat Snatches (95/65)
42/34 Calorie row
15 Squat Snatches (95/65)
30/24 Calorie row
9 Squat Snatches (95/65)
18/14 Calorie row

Abs (Weight)

3 Sets
:30 KB Hollow Hold (Hold one kb overhead and one down at the chest/armpit) (:15 each arm)

Dumbells (Weight)

3 sets
10 Double Dumbbell Bent Row
10 Single Dumbbell Hammer Curls (each side)
– rest 1:00 between sets-

Score = Dumbbell weight used for Double Dumbbell Bent Over Row 
(if you used 2 50’s – score = 100 with a note saying what weight you did 
hammer curls)