14 Nov Sunday WOD
CrossFit Metric – CrossFit
Metcon (No Measure)
Complete five sets of the following strength circuit (20-minute clock).
BB Bent Over Row Supinated Grip x 10-reps @ 40X2 tempo
DB Standing Double Arm BIcep Curls x 10-reps @ 30X1 tempo
Push Ups x 10-reps @ 20X1 tempo
Double Leg Calf Raises standing off a 45# plate x 20-reps @ 22X2 tempo
REST – :90-120-seconds
Optional — add weight after each set for the Bent Over Rows and Curls
Metcon (Time)
Metcon – for time:
650m row
American KBS x 50-reps
650m row
Rx – Green/Yellow
Fitness – Yellow/Blue
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