Tuesday, November 5th

November 5, 2019

Velocity

 

BUY IN: 

50 air squats

40 1-arm KB/DB thrusters (20R/20L)

30 lateral plank steps (E10 reps=20 mtn climbers)

 

REST 2 MIN

 

2 Rounds For Time:

21-15-9

calorie bike

burpees

KB high pulls

 

 

CrossFit

 

A. Barbell/Accessory:

 

i.) Strict Press: Find a heavy 3

ii.) Ring Dips : 3 x 10 

**use box or feet for assistance

 

B. Conditioning:

EMOM 6

8 push ups

8 box jumps(24/20)

 

REST 2 MIN

 

EMOM 6

10 bench press (choice of weight)

12 jump lunges 

 

C. Cash Out: Tabata weighted plank

 

 

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