30 Nov Fitness/Performance Workout – November 30
CrossFit Metric – Fitness
Metcon (Time)
Workout A – for time (8-minute CAP):
Air Squats 40/30/20/10
DB Renegade Row Pairs 20/15/10/5 pairs @ 35/25 or 25/15
Metcon (AMRAP – Rounds and Reps)
Workout B – Partner Workout (22-min AMRAP):
Each partner completes a full round and alternates rounds
Performance:
BB Thrusters @ 75/55 x 4-reps
Pull Ups x 6-reps
Lateral Bar Over Burpees x 10-reps
Fitness:
DB Thrusters @ 35#/25# x 4-reps
Ring Rows x 6-reps
Burpee Box Jump x 10-reps
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