CrossFit WOD, November 6, 2019

6 Nov 19

Warm-up
Warm-up
Row

300m - 350m - 400m Resting 1:1

-Then 3 Rounds For Quality Of:

5 Pressing OHS

5 Good Mornings

Ladder Drill (each round change, left/right/forward)

Weightlifting
Squat Snatch (Weight)
30 Minutes Building To A 1RM

This Is A Full Weightlifting Session.

Take Your Time, 2-4 Minutes Between Efforts Once It Gets Above 85%

If You Fail A Lift Early, Drop Weight And Build Back Up.

Metcon
2k Row (Time)
Max Effort 2k Row

Cool Down
Stretching

Pigeon Stretch

Lat Smash

Quad Stretch

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