CrossFit WOD, November 30, 2021
11.30.2021
Warm-up
Snatch Complex (10x)
1 Pwr Snatch
1 Hang Pwr Snatch
1 High Hang Squat Snatch
1 Hang Pwr Snatch
1 High Hang Squat Snatch
@50-65% 1RM
Metcon (AMRAP – Rounds and Reps)
12 min
2,4,6,8….
2,4,6,8….
Push-ups
DB Pass Through
Dbl DB Cluster
Cal Row
DB: 50/35
Bear Crawl (d)
5 HR Push-ups
Crab Walk (b)
10 Hanging Knee Raise
Then w/ PVC 3x
5 High Pulls
5 Muscle Snatch
5 OHS