CrossFit WOD, November 4, 2019

4 NOV 19

Warm-up
Warm-up
Warm Up: Row

3x 0:40 Easy 0:20 Hard

-Then 3 Rounds For Quality Of:

6 Push Up Drills (protraction/retraction)

12 KBS

6 Alternate Arm/Leg Raises (6 total)

Weightlifting
Bench Press (2-2-2-2 Building)

Metcon
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

In honor of Navy Petty Officer 1st Class Jeff Taylor. 30 years old

from little creek VA with SEAL team 10. He was killed in Afghanistan June 28 2005 when his

helicopter was shot down while trying to rescue the four men of operation Red Wings.

Cool Down
2 minutes row @ 65% (around 15 s/m)

No Comments Yet.

Leave a comment

Your email address will not be published. Required fields are marked *