CrossFit WOD, November 7, 2019

Thursday 7th November 2019

Warm-up

Metcon
Metcon
This is the last week of the open so the last chance to practice anything you want with a coach around. Movements still be appear that are common
Pull up/C2B/muscle up
OH squats
Snatching

Metcon
Metcon (Calories)
30 min AMRAP of calories any machine.

ON zero and 15 mins
3 rounds
5 pull up
10 press up
15 air squats

On 5 mins and 20 mins
3 rounds
12 Russian KB swings 24/20in
15 sit ups

On 10 mins and 25 mins
16 single arm devils press 22.5/15kg (8 each arm)

Same as previos weeks. If your doing the open friday, take it steady, scale and look for good movements. If not then go as hard as you can and work hard.