CrossFit WODs Nov 9 – Nov 15, 2020

Squat Clean + Front Squat + Push Jerk

AMRAP 16
16 RLESS, 53/35
10 Box Push Ups
8 AKBS

Yates Row 5 sets of 6-8

3 Rounds of:

AMRAP 4
8 Power Snatches, 95/65
10 TTB

Rest 1 min between rounds.

Wide Stance Good Mornings for 5 sets of 6-8

8 Rounds of:
20/16 Cal Row
10 Thrusters, 95/65
Rest :30 between rounds.

Back Squat x3@9

“Short Kelly”
3 Rounds for time of:
Run 400m
30 Box Jumps, 24/20
30 Wall Balls, 20/14

Power Snatch sets of 3

Tabata:

Calorie Row
Rest 1 min
Air Squats
Rest 1 min
Pull ups
Rest 1 min
Push ups
Rest 1 min
Sit ups

Partner Kalsu
Starting with 5 burpees, complete 100 Thrusters at 135/95, doing 5 burpees on the minute.

Partners alternate minutes.

10 down to 1 of:

Burpee Pull ups
AKBS, 71/53
Goblet Lunges, L+R = 1