CrossFit WOD 11/21/19


Row 200m

10 push-ups

15s Hanging L-Sit

2 rounds

Metcon prep:

Shoulder Press

Hang Muscle Clean

Dynamic knee tucks

Push press

Hang power clean

Toes to bar

Metcon (No Measure)

Every 3m for 12

Push press x5

Hang power clean x10

Toes to bar x10

Metcon (4 Rounds for distance)

Rowing intervals

20sec Max SPM

finish to 500m.

Rest equal to work

4 rounds
*Record distance @ 20s