CrossFit – Sat, Nov 1

Warm-up

Rowling – 3 rounds 2 push up penalty

Hamstring Sweep

soldier kick

inch worm

15 band good mornings

25 ft death march

10 Push Ups

25 ft death march

3×5 w/bar

Good Morning

Back Squat

Deadlift (5@70%, 3@80%, max@ 90%)
Metcon (Time)

min 0-5

25/20 Cal assault bike

25 DB Power Cleans 30/20 (rx+ 50/30)

Metcon (Time)

min 5-10

400 M Run

50 Double Unders

Metcon (Time)

Min 10-15

12 Manmakers

(same dumbbells)

Cooldown

couch

pigeon

cobra