171 CrossFit – Wed, Nov 2
Warm-up
Warm-Up
<p>3 ROUNDS <br />10 WB Front Squats → 10 WB Thrusters → 10 WB Shots<br />10 Ankle Rotations L/R <br />10 Alt. Cossack Squats <br />10 Alt. Samson Lunges <br />10 Calf Raises<br /> </p>
Strength
Front Squat (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Front Squat)
Build to a Heavy 1-Rep Front Squat)
<p>(Score is Weight)</p><p>Week 9 of 9<br /> </p>
Workout
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 12 MINUTES<br />24 Wall Balls (20/14)|(14/10)<br />12 Toes to Bar</p><p>(Score is Rounds + Reps)</p><p>KG WB: (9/6)|(6/5)<br /> </p>
