131121 Thursday

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with 6-10:
Goblet Squat,
BTNP Press,
Axle Barbell Row (2s pause against chest),
Push-up(Rnd 1)–>Dip,
Mobility.

Strength/Skill Development

A1. : Overhead Squat (@ 31X1; 2-4. Rest 10s x 4)

A2. : Wall Ball (AMRAP in 30s. Rest 10s x 4. )

A3. : Double-Unders (AMRAP in 30s Rest 2 minutes x 4)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes
20 KBS (NTE 24/16kg)
15 Push-ups
100ft Bear Crawl

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