CrossFit – Thu, Nov 20
Warm Up
METCON (3 Rounds for reps)
SKIERG WOD
3 Rounds for time:
20/16 Calories Skierg
20 Barbell Curls (empty barbell)
1 Rope climb
ROWER WOD
3 Rounds for time:
20/16 Calories row
10 Tire Flips
1 Rope climb
RUNNING WOD
3 Rounds for time:
200m Run
100 ft Sled Push (90 lbs/ 70 lbs)
1 Rope climb
*Perform all 3 workouts in no specific order.
*Cap for each workout is 10 minutes.
*Start each new workout every 12 minutes.
– WORKOUT 1 @ 0:00
– WORKOUT 2 @ 12:00
– WORKOUT 3 @ 24:00
One round of:
200m run
15 Push Ups
10 Box Step Ups