CrossFit WOD, November 22, 2019

22 Nov 19
Next week Holiday schedule:
NO OPEN GYM ON THURSDAY (THANKSGIVING)
Friday 11/29 Classes: "Food Coma Friday"
6:30, 9:00 and noon only.
Normal schedule Saturdsay

Warm-up
Warm-up
3 Minute Easy Spin On Assault Bike

-Then

Partner Suicide Burpee 2 Minutes*

-Then 3 Rounds For Quality Of:

10 Wall Balls

6 Pull Ups

2 Turkish Get Ups

*note

do 1 burpee run to other end of gym, do 1 burpee and run back to tag parter.

they do same.

when you go for second sprint you do 2 and 2 burpees.

they do same. every time both people do a lap they go up by 1 burpee.

Weightlifting
Front Squat (Build To Heavy 2 Rep)

Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool Down
Immediately After WOD

3 Minutes Easy Spin On Bike

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