CrossFit - Fri, Nov 7 - CrossFit One World

CrossFit – Fri, Nov 7

500m Row

Banded lat stretch x 30s/ea

pec stretch x 30s/ea

+

3 sets:

25 DB Z-Press

10 Kip Swings

25 banded face pulls

Every 3min x 5

2 Push Press + 1 Split Jerk

6 Pull-ups

5-10lbs heavier than last week on jerks, but still speed focus

AMRAP 15min

200m run or 12 cal Bike

10 DB Hang Power Cleans 50/35lbs

10 Push-ups

10 Lunge Jumps

3 sets

20 DB front raises

50 Band OH Tricep Extensions

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