Crossfit
A) Bodybuilding circuit:Every 90 seconds for 12 rounds
1) 8/side single arm db press
2) db bulgarian split squat 8/side
3) barbell curls 10-12 reps
B) 15 minute AMRAP:
9 bar facing burpees-12 hang power snatch (95/65lb)- 15 toes to bar
Today's WOD
Saturday, November 14th 2020
Outdoor WOD
Geoff B-Day WOD
Buy in: 39 pushups
Then 11 rounds of:
12 box jumps (24/20”)
3 Db overhead squats (50/35lb)
9 Db push jerks
(Stick with same arm for one full round. Switch arms on consecutive rounds. One arm will do an extra round)
Buy out:
19 single arm alt Db devils press
81 burpees over Db
DOB: 11/12/1981
