CrossFit WOD, November 2, 2019

2 Nov 19

Warm-up
Warm-up
Row

1:00 / 1:00 Work Rest Alternating With A Partner For 3 Rounds

-Then 3 Rounds For Quality Of:

30 Flutter Kicks

15 A.R.E. Squats

5 GHD Hip Ext w/:03 hold

Weightlifting
Front Squat (Build to a 3 RM)

Metcon
Metcon (AMRAP - Rounds and Reps)
18:00 Alternating Every 3:00 With Partner

3 Front Squats 135/95#

6 Toes To Bar

12/10 Calorie Row

24 DU’s

Partner 1 0:00-3:00 AMRAP

Partner 2 3:00-6:00 AMRAP

Partner 1 6:00-9:00 AMRAP

Partner 2 9:00-12:00 AMRAP

Partner 1 12:00-15:00 AMRAP

Partner 2 15:00-18:00 AMRAP

*Each partner picks up where their partner left off. You will have 1 total score.

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