CrossFit WOD, November 29, 2019


Friday

Warm-up
Warm-up
400m Team Run…leave no athletes behind! Run as a group.

into…

3 SETS
5/5 Single Arm KB Suitcase DL (workout weight)
5 Romainain DL (little to no knee-bend)
10 Alt Step Back Sampson Lunges (pause :01 in lunge)
15 Plate Hops (fast feet)
:20 Trunk Twists
:20 Hollow Flutter Kicks

Workout
Metcon (Time)
FOR TIME
200m Single Arm KB Farmer Carry (70/53)|(53/35)

into…

5 SETS
7 Deadlift (245/175)|(175/125)
27 Double Unders

into…

200m Single Arm KB Farmer Carry (70/53)|(53/35)

Finisher
Metcon
3 SETS
6/6 Single Arm KB Bent Over Row
24 Deadbugs

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