CrossFit WOD, November 16, 2018

TabaLungeCepsInspiration”Perfection is not attainable, but if we chase perfection we can catch excellence.”
-Vince LombardiWarm-upWarm-upI. Dynamic
II. 3 Rounds
10 second Dip Support ( top, any progression)
10 Walking Lunges (may add weight)
10 second Dip Support (bottom, any progression)
10 DB/KB Push Press
III. 7 minutes to practice and progress movements to what you will use in metcon.MetconMetcon (AMRAP – Reps)Tabata Intervals for max reps at each station:
a) dumbbell shoulder presses (strict)
b) weighted jumping lunges
c) hand release pushups
d) weighted walking lunges
e) dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.
Men: 25-lb. dumbbells or kettlebells
Women: 15-lb. dumbbells or kettlebellsScaling: pick loads that you can complete large sets and work the majority of the 20 seconds without stopping in the early rounds. Score total reps completed today.Metcon (AMRAP – Reps)Tabata Intervals for max reps at each station:
a) dumbbell shoulder presses (strict)
b) weighted jumping lunges
c) ring dips
d) weighted walking lunges
e) dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.
Men: 35-lb. dumbbells or kettlebells
Women: 25-lb. dumbbells or kettlebellsScaling: pick loads that you can complete large sets and work the majority of the 20 seconds without stopping in the early rounds. Score total reps completed today.News**UPCOMING EVENTS**
TOMORROW at 6pm- #TRUEFAM Feast- a feast fit for kings and queens, and those counting macros. Bring a dish and please list the macro quantities. All are welcome and encouraged to attend.
https://www.facebook.com/events/454163578324562/

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