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CrossFit WODs Nov 29-Dec 3

Monday, Nov 29
STRENGTH
EMOM for 8 minutes
3 back squats
rest 4 minutes
EMOM for 8 minutes
3 deadlifts

Tuesday, Nov 30
WOD (see 12.01.21)
AMRAP in 18 minutes
15 box jumps, 24/20
12 push press, 115/75
9 toes to bar

Wednesday, Dec 1
WOD
800m run
21 wall ball shots, 20/14
15 KB swings, 55/40
9 DB deadlifts, 45/30
400m run + 200m DB carry
21 wall ball shots
15 KB swings
9 DB deadlifts
200m run + 200m DB carry
21 wall ball shots
15 KB swings
9 DB deadlifts
200m DB carry

Thursday, Dec 2
STRENGTH
bench press 10 x 2
WOD
AMRAP in 7 minutes
8/2, 8/4, 8/6, 8/8 …
med ball sit ups, 20/14
med ball cleans

WOD
row 1000m, rest 4 minutes
row 750m, rest 3 minutes
row 500m, rest 2 minutes
row 250m

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