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CrossFit LionHeart- Friday November 17

Strength:
Back squat
1×5 @ 60%
3×5 @ 75%
Front squat
2×5 @ 70%
3×3 @ 80%
Between sets: 5-8 strict ttb

WOD:
AMRAP 12
2-4-6-…
OHS (85/65)
Chest to Bar
Pushups

Cashout:
Standing oblique side crunches 3×12/side
Suitcase carry 3x60ft/side

 

CrossFit Lite

WOD:
On a running clock:
0-8:
500 m row
100 jump rope
40 situp
30 medball clean

8-16:
500 m row
50 pushups
40 KBS
30 medball clean

16-20: rest

20-28:
500 m row
100 jump rope
40 situp
30 medball clean

28-36:
500 m row
50 pushups
40 KBS
30 medball clean

November 17, 2017 | WOD | 0

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