CrossFit – Wed, Nov 13
Warm-up
Warm-up
2:00 Machine
-into-
3 Rounds
10 Dynamic Squat Stretches
10 Hollow Rocks
5 Roll and Reach
5 Deadlifts (empty bar – build across sets)
SWOD
Deadlift (Weight)
WOD
Metcon (AMRAP – Reps)
3 sets
2:00 AMRAP
20/16 Calorie Row
Max Wall Ball (20/14) in the time remaining
-rest 2:00 between sets-
-into-
3 sets
2:00 AMRAP
10x50ft Shuttle Run
Max Burpee to Bar
-rest 2:00 between sets-
*Score is total Wall Balls plus total Burpees
10:00 to build to a heavy set of 2 Deadlifts (90-95%)