Tuesday November 27th

CrossFit Boathouse – CrossFit

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Prep/Skill

shoulders

lats

Warm-up

20 cal row

Burgener Warm-up

warm up to 50% 1RM

Metcon

Metcon (Weight)

Every 4 minutes for 5 Rounds

500m Row

5 Power Snatches @50% 1RM

Round 2: 4 reps @60% 1 RM

Round 3: 3 reps @70% 1RM

Round 4: 2 reps @80% 1RM

Round 5: 1 rep @ 90% 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

25 Russian KBS (70/53)

15 Push Ups

Rx+ 1 rope climb (after push ups)

L3: (53/35)

L2: (44/26)

L1: (35/18)

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