CrossFit WOD, November 30, 2018

Home / CrossFit WOD, November 30, 2018

WOD for 11.30.18

Workout Of The Day

Metcon (Time)

21-15-9
Hang Squat Snatch
Toes To Bar

Rx = 95/65 lbs
Fx = 75/55 lbs, Hanging Knee Raises Ok

Accessory Work (Optional)

Metcon (Time)

100 Rower Pikes For Time

Here is how you do a rower pike

080421 Metcon (Time) For Time: 3-6-9-12-9-6-3 Power Clean and Jerk Burpee Box Jump Over L1 = 155/105, 24/20"

080321 Metcon (Calories) 6 Sets AMRAP 2 Minutes 50 Air Squats Max Calorie Echo (OR Assault) Bike -Rest

(404) 370-1763

6am – 6pm

7am – 5pm