CrossFit WOD, November 28, 2022

CrossFit – Mon, Nov 28

Warm up
<table xmlns="; cellspacing="0" cellpadding="0" dir="ltr" border="1"><colgroup><col width="100" /><col width="100" /></colgroup><tbody><tr><td data-sheets-value="[null,2,&quot;0:30 Active Samson Stretch&quot;]"><p>0:30 Samson stretch</p></td><td> </td></tr><tr><td data-sheets-value="[null,2,&quot;0:30 Push-Up to Down Dog&quot;]"><p>0:30 Push-Up to Down Dog</p></td><td> </td></tr><tr><td data-sheets-value="[null,2,&quot;0:30 Squat to Stand&quot;]"><p>0:30 air Squat&nbsp;</p></td><td> </td></tr><tr><td data-sheets-value="[null,2,&quot;0:30 Active Twisted Cross&quot;]"><p>0:30 Twisted Cross</p></td><td> </td></tr><tr><td data-sheets-value="[null,2,&quot;0:30 Glute Bridges&quot;]"><p>0:30 Glute Bridges</p></td><td> </td></tr><tr><td data-sheets-value="[null,2,&quot;0:30 Side to Side Lunge&quot;]"><p>0:30 Side to Side Lunge</p><p> </p><p>then</p><p> </p><table xmlns="; cellspacing="0" cellpadding="0" dir="ltr" border="1"><colgroup><col width="100" /><col width="100" /></colgroup><tbody><tr><td data-sheets-value="[null,2,&quot;**with an empty barbell**&quot;]"><p>**with an empty barbell**</p></td><td> </td></tr><tr><td data-sheets-value="[null,2,&quot;0:15 Slow Good Mornings&quot;]"><p>0:15 Slow Good Mornings</p></td><td> </td></tr><tr><td data-sheets-value="[null,2,&quot;0:15 Back Squats&quot;]"><p>0:15 Back Squats</p></td><td> </td></tr><tr><td data-sheets-value="[null,2,&quot;0:15 Elbow Rotations&quot;]"><p>0:15 Elbow Rotations</p></td><td> </td></tr><tr><td data-sheets-value="[null,2,&quot;0:15 Strict Presses&quot;]"><p>0:15 Strict Presses</p></td><td> </td></tr><tr><td data-sheets-value="[null,2,&quot;0:15 Snatch Grip Behind the Neck Push Presses&quot;]"><p>0:15 Snatch Grip Behind the Neck Push Presses</p></td><td> </td></tr><tr><td data-sheets-value="[null,2,&quot;0:15 Stiff Legged Deadlifts&quot;]"><p>0:15 Stiff Legged Deadlifts</p></td><td> </td></tr><tr><td data-sheets-value="[null,2,&quot;0:15 Front Squats&quot;]"><p>0:15 Front Squats</p></td></tr></tbody></table></td></tr></tbody></table>
Overhead Squat (Build to a heavy single)
Metcon (Time)
<p>For Time (10 minute time cap)</p><p> </p><p>20 power cleans</p><p>20 bench press</p><p>20 overhead squats</p><p> </p><p>RX: 135/95</p>

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