Tuesday, November 19th

November 19, 2019

Velocity

 

A. E3 min x 4 (work 2:30 rest 30 sec)

Run 200m 

Remaining Time: Bike / Row  (bike odd rounds, row even rounds)

 

B. AMRAP 12

12 1-arm KB thrusters(6R/6L)

12 KB leg lifts

12 reverse lunge to curtsy lunges (6R/6L)

6 pull ups

 

CrossFit

 

A. Barbell/Accessory:

Strict Press: 6x4 ( add 0-5 lbs from last week's number)

 

1/2 kneeling TGU: 3x8 (each side)

 

B. Conditioning

12 rounds ( 30 work: 20 rest) 

 

A. 1-arm KB thrusters (35/26)

B.  bike sprint

C. static hang

 

C. Cash Out: 1 min burpees

 

 

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