November 11, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10/side MiniBand Sidesteps on Toes
10 Banded Thruster
3 Tempo (3311) DB Goblet Squat (build)

WOD:
For Time
100 DB thrusters (40/25)
*Top of every min 10 Double Unders (3:1)*
**Start on Double Unders**

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10/side Miniband Sidesteps on Toes
10 Banded Thruster
3 Tempo (3311) Goblet Squat (build)
3-5 Barbell Back Squat (build)

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: Find a Heavy 2

WOD:
8min EMOM
8,7,6,5,4,3,2,1
Thrusters (115/85)
5, 10, 15, 20, 25, 30, 35, 40
Double Unders/Lat. Hops