Sunday, Nov. 6 CrossFit Workout of the Day
Warm up
3 rounds:
10 hollow rocks
10 supermans
5 scap pull ups
10 kip swings
Skill
Level 3:
8 minutes max muscle ups
Level 2:
8 minute EMOM
6-8 kipping pull ups
Level 1:
8 minutes kipping pull up practice
Conditioning
Performance
3 rounds for time:
10 toes to bar
10 power snatches (155/105)
10 toes to bar
10 burpees
Fitness
3 rounds for time:
10 knees to elbows
10 KB snatches
10 knees to elbows
10 burpees
2016 11 05