Crossfit
A) 9 min EMOM
1) 8-15 push ups
2) 6-8 DB snatches (50/35) (70/50)
4) Max sit ups
5 min rest
B) 3 rounds
3 min max calorie row/bike
1 min rest
3 min AMRAP
10 burpee box jumps-10 heavier kb swings
1 min rest
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
