November 13, 2019

QuickFit

Warm Up:
Run/Row/AB/DU before Whiteboard
2 rds (6:00 time cap)
5 Jefferson Curls
10/leg Mt. Climbers
8/side KB Deadlift Twist

WOD:
500m Row
25 Burpees
50 KBS – Russian
400m Row
20 Burpees
40 KBS
300m Row
15 Burpees
30 KBS
200m Row
10 Burpees
20 KBS
100m Row
5 Burpees
10 KBS

CrossFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
5 Jefferson Curls
10/leg Mt. Climbers
8/side Deadlift with DB Twist
3-5 Barbell Deadlift (build)

Strength: Deadlift
Level 1: 1×5 (+10lbs)
Level 2: Find a Heavy 2

WOD: “Happy Place”
For Time: 50 Burpee to Plate *SPRINT*