CrossFit – Thu, Nov 24
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-e16aa340-7fff-79de-ece6-66597d14a857">200m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e16aa340-7fff-79de-ece6-66597d14a857">Into…</span></p><p dir="ltr"><span id="docs-internal-guid-e16aa340-7fff-79de-ece6-66597d14a857">3 Rounds</span></p><p dir="ltr"><span id="docs-internal-guid-e16aa340-7fff-79de-ece6-66597d14a857">7/5 Cal Bike + 5 Burpees</span></p><p dir="ltr"><span id="docs-internal-guid-e16aa340-7fff-79de-ece6-66597d14a857">10 Scap Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-e16aa340-7fff-79de-ece6-66597d14a857">10 Snatch Deadlifts</span></p><p dir="ltr"><span id="docs-internal-guid-e16aa340-7fff-79de-ece6-66597d14a857">10 Hang Muscle Snatch</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e16aa340-7fff-79de-ece6-66597d14a857">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e16aa340-7fff-79de-ece6-66597d14a857">200m Run</span></p><p><br /> </p>
Workout
“GRATITUDE”
4 ROUNDS FOR TIME
11 Power Snatches (95/65)|(65/45)
400m Run
12 Handstand Push-Ups
22/18 Cal Bike
12 Burpees
11 Power Snatches (95/65)|(65/45)
400m Run
12 Handstand Push-Ups
22/18 Cal Bike
12 Burpees
(Score is Time)
KG BB: (42.5/30)|(30/20)
<p dir="ltr"><span id="docs-internal-guid-4fef1499-7fff-4286-4987-ed6083a399f6">NOTE: New Benchmark. </span></p><p><br /> </p>
Partner Workout Option
Metcon
<p dir="ltr"><span id="docs-internal-guid-56cd282a-7fff-8fab-3996-fe13afde0913">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-56cd282a-7fff-8fab-3996-fe13afde0913">AMRAP x 22 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-56cd282a-7fff-8fab-3996-fe13afde0913">22 Power Snatches (95/65)|(65/45)</span></p><p dir="ltr"><span id="docs-internal-guid-56cd282a-7fff-8fab-3996-fe13afde0913">24 Handstand Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-56cd282a-7fff-8fab-3996-fe13afde0913">44/36 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-56cd282a-7fff-8fab-3996-fe13afde0913">24 Burpees</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-56cd282a-7fff-8fab-3996-fe13afde0913">*P1 works while P2 rests. Split work as needed. After each round complete a 400m Partner Run. The workout ends with a 400m Run.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-56cd282a-7fff-8fab-3996-fe13afde0913">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-56cd282a-7fff-8fab-3996-fe13afde0913">KG BB: (42.5/30)|(30/20)</span></p><p><br /> </p>