WODs

CrossFit WOD, November 4, 2019

By November 3, 2019 No Comments
Penultimate

Warm-up
Warm-up
Coach’s Choice

Metcon
Penultimate
For time: 30 Min Cap
w/ a partner!

50/46/42 Cal Bike
40 DB Floor Press
100 Double Unders
40/36/32 Cal Bike
30 DB Floor Press
100 Double Unders
30/26/22 Cal Bike
20 DB Floor Press
100 Double Unders
20/16/12 Cal Bike
10 DB Floor Press
100 Double Unders
10/8/6 Cal Bike
5 DB Floor Press
100 Double Unders

Rx = 35/20# DB
Rx+ = 50/35# DB

* STIMULUS * Split reps evenly with partner. Pace as needed and work with your partner to maintain smooth, steady and consistent output. **Floor press is flat on the floor, knees bent, feet on the floor w/ 2 DB’s

Mods – 1.) DB weight 2.) 100 Single Unders (50 each)

Extra Work
Metcon
For time: w/ partner

2K Row (switch every 500m)
50 Ring Rows