Endurance Cycle Tests Today!

Don’t worry, we’ll return to our regularly scheduled CrossFit workouts tomorrow. Look for endurance-style workouts on Mondays and Wednesdays through November 20th! Yes, we’ll still use a barbell and do skill work on these days. Not just running and rowing!

Retest on 11/20

Front Squat 3-3-3-2-2

Front Squat for load:
#1: 3 reps @ 60%
#2: 3 reps @ 65%
#3: 3 reps @ 70%
#4: 2 reps @ 75%
#5: 2 reps @ 80%

It’s Row Time!

16 Minute AMRAP of:
5 Burpees
10 Box Jumps
15 Push Press (75/55)
* Every 4 Minutes, Row 500/400 Meters. Workout Starts with Row.
* Score is rounds + reps of burpees, box jumps, and push press

Strict Pull-up Work

3 Sets of:
Max Strict Pull-ups
Rest 10 Seconds
Max Negative Pull-up

*Modify with bands or seated pull-ups
*Score is total reps of strict pull-ups accumulated in all 3 sets. Add negative time to notes
*Rest at least 90 seconds-2 minutes between sets

Let’s Chip Into 20.2

For Time:
100′ Bear Crawl
40 Double Unders
20 Med Ball Squat Cleans (20/14)
100′ Bear Crawl
40 Double Unders
20 Med Ball Squat Cleans (20/14)
100′ Bear Crawl

Rx+ Swap bear crawl for 25′ handstand walk

20.2

TBD – Will be announced Thursday @6pm

Gymnastics Practice

15 Minutes of Gymnastics Practice
Choose your own adventure
-Muscle-ups
-Handstand Walks
-Handstand push-ups
-Ring dips
-Pull-ups

Open 20.2

Complete as many rounds as possible in 20 minutes of:
•4 dumbbell thrusters
•6 toes-to-bars
•24 double-unders

♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

Scorecard for full details and workout variations: https://games-assets.crossfit.com/dofigj0349.pdf

Community WOD (10:00am)

3 Rounds
4 Minute AMRAP of:
200 Meter Run
10 Burpees
20 Goblet Squats
20 Kettlebell Swings
*Rest 90 seconds between rounds. If not enough time remains to run in a round, substitute for 40 jumping jacks.
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