Workout of the Day Tuesday Nov 15th 2022

Aaron’s Going Away Christmas Party Brewery Bike Crawl Sunday Nov 27th 11am-4pm.

CrossFit:

A.) Every 2 min for 20min (10 Rounds)

Squat Snatch 5-5-4-4-3-3-2-2-1-1

*Build to the heaviest weight possible

B.) 2 Rounds For Time: 18min Cap

21-15-9
Pull Ups
Deadlifts (135/95)

Immediately into;
200 Double Unders

*As soon as you finish your double unders start again with the 21-15-9.

 

 

Booty Crew:

45 min to finish: 

Go as heavy as possible and climb in weight each set:
12-10-8-6 (each leg) Single Leg DB RDL
15 Reverse Sit Ups

Immediately into;

Go as heavy as possible and climb in weight each set:
12-10-8-6(each leg) Barbell Curtsy Lunge *I don’t want you to use DBs
15e Cross Body V-Ups

Immediately into;

5 Rounds of:
12-15e Banded Kick Backs
20 Ball Crunches (lying on the ball)

Immediately into;

5 Rounds of:
12-15e Plate Abductions
15-18 Banded Dead Bugs

Categories: WOD