November 27, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (6:00 time cap)
3 Tempo (31X3) Ring Row
5 Tempo (33X1) Goblet Squat
:10/side Star Plank

WOD:
4rds
250m Row
20/14 Cals AB
12 Burpees
*20min cap*

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
3 Tempo (31X3) Ring Row
5 Tempo (33X1) Goblet Squat
:10/side Star Plank
5 Glute Bridge DB Bench Press (build)

Strength: Bench Press
Level 1: 3×5 (+5lbs)
Level 2: 3RM (Go get a PR!)

WOD:
Faceoff Retest:
250m Row
20/14 Cals AB
12 Burpees
*Compare: 12.16.17