CrossFit WOD, November 20, 2019

WednesdayWarm-upWarm-upFOR QUALITY (10 MIN TIME CAP)

3:00 Bike (increase intensity gradually)

Into…

3 Sets
10 Lunges w/ Twist
12Tempo Air Squat (1211)
14 Alt. Groiners
15ft Duck WalkingStrengthFront Squat (1RM)ON A 20:00 RUNNING CLOCK…
Build to 1RM Front SquatWorkoutMetcon (AMRAP – Reps)EMOM x 9 MINUTES
MIN 1 – Max Front Squats (155/105)|(115/75)
MIN 2 – Max Barbell Front Rack Hold
MIN 3 – Max Knee 2 Elbow*

*GHDSU OptionalScore is max total reps of FS & K2E combined.

CrossFit WOD, November 20, 2019

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