CrossFit WOD, November 14, 2022

CrossFit – Mon, Nov 14

Warm up
<p>0:30 Active Samson Stretch<br />0:30 Inchworm to Push-Up<br />0:30 Scorpions<br />0:30 Slow Air Squats<br />0:30 Frog Hops<br />0:30 Laying Front Rack Stretch</p><p>0:30 Pigeon Pose (Left Side)<br />0:30 Pigeon Pose (Right Side)</p>
Front Squat (Build to a heavy set of 8)
Metcon (Time)
<h4>weights are listed as RX then RX+<br />For Time [12 Minute Cap]:&nbsp;<br />40 Front Squats (45/35) (75/55)<br />30 Front Squats (75/55) (95/65)<br />20 Front Squats (95/65) (115/85)<br />10 Front Squats (115/85) (135/95)<br /><br />On the Minute [Starting at 0:00]:<br />5 Lateral Barbell Burpees<br /><br />*Score = Time it takes to complete the workout</h4>