Monday 11.11

Monday 11.11

CrossFit

Strength: Front Squat
3-3-3-3-3

WOD: 21-15-9
Squat Clean 95/65
Shoulder to Overhead
Toes to Bar

S: 75/55, Weighted Situps
L1: 75/55, Scaled TTB
Rx+: 115/75

Sweat
Core: 10m AMRAP
30 Situps
15 Russian KB Swings
30 Russian Twists
15 Supermans

Conditioning: 15m AMRAP
Run 200m
15 KB Sumo DL High Pull
10 Box Jumps/Step Ups
15 Toes to Bar or Scaled

The Program
1. Strength and WOD

2. EMOM 14m
O: 5 DBL DB Deadlifts + 5 DB Front Squat, heaviest able
E: 8-12 Burpees


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