WOD
BUY IN: 100 Bicycles
16 min AMRAP
1 PENDLAY Rows (145/105)
2 Shrugs (145/105)
3 Back Squats (145/105)
4 Machine cals
CASH OUT: 100 Jack Knives
ROWVEMBER
8x250m Rows w/ 1 min rest between
BOOTY/AB WORKOUT
5 mins poppers (30 total)
2 mins Mountain Climbers
2 mins Alt. Knees to Elbows
2 min plank
Skill: 25 GHD’s 5-rep max Front Squats- use help if necessary. WOD 12 mins of- 3 Back Squats (115/155) 5 4-count Dead Lifts (115/155) 7 Jumping Lunges Rest 2 mins 5 mins of- 5 KB Swings (35/53) 5 KB
WOD 20 min AMRAP Ascending Power Snatches (65/95) 3 Devil Dogs Then, 2 mins max Dumbell Snatches (35/53)
A version of “the CAPITOL” from the CrossFit Games: WOD 20 Tire Flips (heavy) Run 1 mile 200 meter (1 lap) Farmers carry (2x35/50) 200m Sand bag hug carry FOR TIME!!!!