Wednesday November 28th

CrossFit Boathouse – CrossFit

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Prep/Skill

roll out t spine

shoulders

lats

it bands

quads

Warm-up

3 Rounds

10 pvc deadlifts

10 pvc shoulder to overhead

10 pvc back squats

10 pvc pass throughs

Metcon

Metcon (No Measure)

EMOM 20

Odd: 10 Push Jerks (135/95)

Even: 15 Wall Balls (20/14)

Rx+ 12 Jerks, 18 Wall Balls

L3: (115/75)

L2: (95/65) (14/10)

L1: 8 push jerks (75/55) 10 wall balls (14/10)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10/7 Cal Assault Bike

10 Pull-ups

Rx+ 3 muscle ups

L3: 8/6 cals 8 pull ups

L2: 8/6 cals 8 assisted pull ups

L1: 7/5 cals 8 jumping pull ups

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