CrossFit WOD 11/14/19

Metcon (No Measure)

Power & Speed (Rowing)

x10 stroke with as much power as possible. spm below 20. Damper @10

-Immediately into

x20 strokes w/ damper @ 1. SPM as fast as possible.

10 rounds

Metcon (No Measure)

Every 4m for 32m complete

30s relax squat hold

30s braced squat hold

30s seated to touch (back against the wall)

x20 Goblet Squats

Workout of the Day


  • CrossFit WOD 6/11/21

    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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