CrossFit – Fri, Nov 25

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-65288164-7fff-6b58-257c-09fc5410fa7e">EMOM x 9 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-65288164-7fff-6b58-257c-09fc5410fa7e">MIN 1 – :20 Air Squats + :20 Alt. Groiners</span></p><p dir="ltr"><span id="docs-internal-guid-65288164-7fff-6b58-257c-09fc5410fa7e">MIN 2 – :20 Scap Pull-Ups + :20 Kip Swings</span></p><p dir="ltr"><span id="docs-internal-guid-65288164-7fff-6b58-257c-09fc5410fa7e">MIN 3 – :20 Box Step Overs + :20 Box Jump Overs</span></p><p><br /> </p>

Strength
Back Squat (8-6-4-6-8*)
<p dir="ltr"><span id="docs-internal-guid-a26d8393-7fff-9867-3e93-c9dde8bd6137">*Start Moderate and build to Moderate-Heavy. After Set of 4, build back up using weights you previously used.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a26d8393-7fff-9867-3e93-c9dde8bd6137">(Score is Weight)</span></p><p><br /> </p>

Workout
“CLEARANCE SALE”
3 SETS
AMRAP x 4 MINUTES*
6 Front Squats (115/75)|(75/55)
8 Pull-Ups
10 Box Jump Overs (24/20)

*Pick up where you left off.

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

KG BB: (52.5/35)|(35/25)

<p dir="ltr"><span id="docs-internal-guid-e706194a-7fff-f2e3-b1a6-dd74ce9e5a65">Last Seen: 11/26/21</span></p><p><br /> </p>

Partner Workout Option
Metcon
<p dir="ltr"><span id="docs-internal-guid-eda3deb0-7fff-8eea-8b1e-fc7388259693">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-eda3deb0-7fff-8eea-8b1e-fc7388259693">3 SETS*</span></p><p dir="ltr"><span id="docs-internal-guid-eda3deb0-7fff-8eea-8b1e-fc7388259693">AMRAP x 5 MINUTES**</span></p><p dir="ltr"><span id="docs-internal-guid-eda3deb0-7fff-8eea-8b1e-fc7388259693">6 Front Squats (115/75)|(75/55)</span></p><p dir="ltr"><span id="docs-internal-guid-eda3deb0-7fff-8eea-8b1e-fc7388259693">8 Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-eda3deb0-7fff-8eea-8b1e-fc7388259693">*While P1 completes 6 Front Squats &amp; 8 Pull-Ups, P2 completes max reps Box Jump Overs (24/20). Once a full round is completed, partners will switch.</span></p><p dir="ltr"><span id="docs-internal-guid-eda3deb0-7fff-8eea-8b1e-fc7388259693">**Pick up where you left off.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-eda3deb0-7fff-8eea-8b1e-fc7388259693">-Rest 1:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-eda3deb0-7fff-8eea-8b1e-fc7388259693">(Score is Total Reps of Box Jump Overs)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-eda3deb0-7fff-8eea-8b1e-fc7388259693">KG BB: (52.5/35)|(35/25)</span></p><p><br /> </p>