CrossFit WOD, November 5, 2019

5 NOVEMBER 19

Warm-up
Warm-up
Warm Up: Bike/Ski

1:00 Assault Bike

1:00 Ski Erg

1:00 Assault Bike

1:00 Ski Erg

-Then, 3 Rounds For Quality Of:

6 Sampson Stretch

2 Strict K2E

6 Wall Balls

2 Strict Pull Ups

Metcon
Metcon (Time)
For Time

45 Burpees

45 DB Deadlifts 2x35/45# (one end of DB to ground)

45 Sit Ups

45 DB Hang Cleans

45 Alternating Lunges

45 DB Push Jerks

45 K2E

45 Wall Balls

Cool Down
Mobility

Banded Ankle Mobility

Lacrosse Ball Shoulder Mobility

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