SATURDAY WOD November 24, 2018

23
Nov

SATURDAY WOD November 24, 2018

CrossFit WOD
PERFORMANCE

“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

The weight (95lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

 

 

 

CrossFit WOD
FITNESS

Teams of two must complete 100 repetitions of the following complex:
3 Kettlebell Swings
2 Goblet Squats
1 Kettlebell Push Press (Left Arm)
1 Kettlebell Push Press (Right Arm)

The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately run 400 meters before he or she may receive it back from his or her partner.

 

 

 

BootCamp WOD
INTENSITY

A.
3 Rounds Not For Time
10 knees to elbows
10 Bent Over DB Rows
10 Strict Press w/DBs
100m Run

B.
AMRAP 20
20 KB hang clean to overhead; 10/arm
10 Right Arm Russian KB Swing
10 Left Arm Russian KB Swing
15/12 cal ad pro bike
100m sled push