Tuesday, November 15, 2016

CrossFit

Strength:

*Jump Rope Skill Work*
4X20 Double Unders (or 10 triples)

WOD:

20m Partner AMRAP – switch every 2 min
20 Double Unders (or 30 singles)
12 Russian KBS
1-Arm Farmer’s Carry 20/20m

Endurance

Strength:

3x60m Farmer’s Walk (Heavy)
3×20 Shoulder Tap Push-Ups
3x30s Hollow Rock

WOD:

10min EMOM
6 Cals on Rower
3 Clean & Jerks @ 60%

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