CrossFit – Fri, Nov 7
Performance & Fitness
Strength Work (Checkmark)
Complete a set every 2:30 x 3 Sets
10 Double DB Bent Over Rows
15-20 Banded Tricep Pushdowns
Metcon (AMRAP – Reps)
EMOMx16:00
Interval 1: Alternating DB Snatch (50/35)
Interval 2: Abmat Sit-ups
Interval 3: C2 Bike Calories
Interval 4: Double-unders
Round 1: 30 Seconds of work
Round 2: 40 Seconds of work
Round 3: 50 Seconds of work
Round 4: 60 Seconds of work
Coach’s Notes: Record total reps. Every 5 Double-unders will count as 1 rep for today’s workout. Every 10 singles will count as 1 rep for scaling.