CrossFit WOD, November 9, 2021

11.09.2021

Warm-up
8 Min Clock

8/6 Cal Row
5 Mobility Burpee
10 Kip Swings
10 Flutter Kicks
5 HR Push-ups

Weighted Push-ups (EMOM 10x)
30 Secs Weighted Push-ups
w/ feet elevated on box

With weight vest on, place feet on box and perform max reps for 30 secs. Score total reps
Metcon (AMRAP – Rounds and Reps)
6 Min

12 Wallballs
24 Med-ball Sit-ups
12 Pull-ups

Rest 2 Mins

20/14

Metcon (AMRAP – Rounds and Reps)
6 Min

8 DB Split Jerk (r)
16 DB Plank Pass Throughs
8 DB Split Jerk (l)

50/35