CrossFit & Sweat WODs Tuesday Nov 12th 2019

White elephant gift exchange, delicious catered food, the most beautiful photo booth you’ve ever seen and the most fun people! Be there!
Jay, Jessie, Shawn and Nick ran a 50k, so proud of them! They tell some of that story on our IGTV today, check it out and give them some love! @crossfitpacificbeach


A.) 20min. EMOM:
Min. 1) 15/12 Call Assault Bike or Row or Run to Bus Stop
Min. 2) 3 Push Jerks
Min. 3) Max American KB Swings 70/53
Min. 4) Rest

*Climbing on the Push Jerks, but shoot for something pretty hard even for the first round.
*You may scale the KB to a 53/35 if you can’t get at least 10 reps a round.

B.) 10min. to finish…
100 SDHP’s 95/65lbs
*EMOM 5 Burpees
*Start with Burpees


Cool Down:

Walk 200m then

2 min each side
2 min each side


Every 6min. x 4 Rounds:
200m Run
20 DB Push Press 45/30s
20 American KB Swings 53/35lb.
20 Push-Ups

Goal: Try and finish in 4min. each round. Go HARD and earn that 2min. Rest. Really looking to make these some hard sprint pieces.

Rest 3min.

9min. AMRAP:
7 Toes-To-Bar
10 DB Russian Twists 35/25lb.
30 Double Unders
Left + Right = 1 rep on the russian twist.


Categories: WOD