CrossFit WOD, November 3, 2019

SundayWarm-upWarm-up2-3 minutes of light Rowing or Biking.

then…

3 ROUNDS
25’ Bear Crawl
25’ Frog Jumps (Jumping Air Squat)
25’ Broad Jumps
25’ Burpee Broad JumpsStrengthMetcon (Weight)ON A 13:00 RUNNING CLOCK…
Build to a “Heavy” Set of the Following Complex:

1 Deadlift
1 Hang Power Clean (Tall)
1 Hang Power Clean (Mid-Thigh)WorkoutMetcon (Time)6 ROUNDS FOR TIME
10/8 Cal Row
10 Hand Release Push-Ups
8 Hang Power Cleans (135/95)|(95/65)

-13:00 Time Cap-

CrossFit WOD, November 3, 2019

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