Friday – Dec 2nd

Pre Warm-Up
3rds
Run 200m
10 lunges
+
2rds
10 HRPU
15 Sit-Ups

 
Warm-Up
Dynamic

 
Strength

A.) Front Squat
4×6 @ 70-75%

 
WOD
CrossFit Open 16.5
For Time
21-18-15-12-9-6-3
Thrusters
Bar Facing Burpees

 

Rx: 95/65
Scale: 75/55
Masters: 65/45

 
Movement Standards

 

Workout Announcements

 

Cool Down
1.) 5min on assault bike
2.) Foam roll quads

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