CrossFit WOD, November 9, 2019

Saturday 9th November 2019

Warm-up
Warm-up
3 rounds
10 plate GTOH
5 burpee to plate
10 plate thrusters
5 kip swings and 5 pull up or 10 ring row

shoulder and hip stretches before starting.

We have done this wod 3 years in a row so a lot of you will have times for this.

ON THE 11TH MINUTE, 1 MINUTES SILENCE. MUSIC OFF AND EVERYBODY PLEASE SHOW RESPECT.
Then on minute 12 crack on and enjoy the rest of your wod.

Metcon
Remembrance Day WOD (AMRAP – Rounds and Reps)
18 Min AMRAP

11 Hang power snatches 35/25kg
11 Burpees over the bar
11 Thrusters
11 Pull Ups

On the 11th Minute break for a 1 minute silence.