Please remember, all sign-ins will now fall under the CrossFit class you are attending. No more parking lot wod/zoom or open gym separate sign ins!

Accessory Work
6 each side Bulgarian split squats
8 knees to floor sissy squats
8 ea. banded leg extensions
8 ea. single leg Romanian Deadlift
Metcon (Time)
Deadlifts 185/125 (rx+) 225/155
Box Jumps 24/20"
Nov 2020 Row 250M (Time)
Set rower to 250 M for exact time
Nov 2020 500m Row (Time)
Set rower to 500M for exact time
Nov 2020 1000M Row (Time)
Set rower to 1000m for exact time
Nov 2020 2000M Row (Time)
Set rower to 2000 meters for exact time
Total Distance Rowed (Distance)
Total Distance rowed in meters – using wodify, add previous total to new daily total and update as you go.