CrossFit WOD, November 30, 2019

30 November 19
Happy Birthday to Haley today!

Warm-up
Warm-up
Coaches Warm Up

-Then 3 Rounds For Quality Of:

20 DU’s

15 Air Squats

5 DB Clean And Jerks

Metcon
Metcon (AMRAP - Reps)
For Reps, Alternating Rounds With Partner

0:00-10:00

10-9-8-7-6-5-4-3-2-1

Box Jump Overs

Single Arm DB Push Jerks 45/30# (alternate as you see fit)

*when finished, perform max KBS 1.5/1pood

in remaining time. this is your score for this section.

-Rest 10:00-15:00

15:00-25:00

10-9-8-7-6-5-4-3-2-1

Pull Ups

Medball Cleans

*when finished perform max burpee to target on pull up bar

in remaining time. this is your score for this section.

**note

you do round 10, your partner does his 10. you do 9, they do 9… ect.

each person goes from 10 down to 1.

your teams score is the KBS and burpees combined. set up 5 stations for 20 people, some start on the box, half will start on the pull up at the rest they will flip.

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