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Sunday, Nov. 15 CrossFit Workout of the Day

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Warm up
1k row, then 3 rounds of:
10 kip swings
10 hollow rocks
10 KB swings

Conditioning
Performance
“Chelsea”
EMOM for 30 minutes
5 pull-ups
10 push-ups
15 squats

Fitness
EMOM for 30 minutes:
3 pull-ups
6 push-ups
9 squats

Pick a rep scheme for the three movements that allows you to finish all 30 rounds without overlapping into the next minute.

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