CrossFit WOD Sunday Nov 19th, 2017

 In WOD

Announcements

1 – Pre order winter gear ends Tuesday at 9pm
2 – Please view wodify class schedule for Thanksgiving Break (Wednesday – Sunday); ALL programs are encouraged to attend the Community WOD Fri & Sat and the workouts are scalable for all levels of fitness.
3 – Turkey Trots are going on all over on Thursday. If you are interested please jump on our private Facebook group and let the crew know.
4 – Have a safe and wonderful Thanksgiving and travel safely for those already in motion!

CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit


Warm-up

15 min continuous effort of…

2 Rounds:

1:00 Assault Bike

20 Air Squats

15 Kip Swings

10 Leg Swings Each Leg

With an empty Barbell:

10 Front Squats

10 High Hang Squat Cleans

10 Low Hang Squat Cleans

A: Metcon (Time)

A. 3 round for time

50 Toes to Bar (scale to v-ups)

25 Power Cleans (135/95# – scale to do sets of 7-10 at a minimum)

Time Cap 18 min

Post Workout Cool down & Mobility 20 min

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