Tuesday Nov. 5, 2019
Poker Party NOVEMBER 23rd!!!
skill
30 each: flutters, Verts, horiz’s/
snatch Balance 4x6
WOD
”CHIPPER”
bike/row 2:00
60 Wall Balls
50 Cal Row
40 Pull ups
30 Dumbell Snatches
20 Devil Dogs 10 Ring Muscleups
*14 MIN TIME CAP
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See AllSkill: 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
360
WOD 20 min AMRAP Ascending Power Snatches (65/95) 3 Devil Dogs Then, 2 mins max Dumbell Snatches (35/53)
300
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!!!!
310