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CrossFit WODs Nov 8-12

Monday, Nov 8
STRENGTH/WOD
EMOM for 16 minutes
ODD: 3 front squats
EVEN: 20 DU’s

Tuesday, Nov 9
WOD
AMRAP in 20 minutes
5 deadlifts, 225/155
10 box jumps, 24/20
5 deadlifts
10 toes to bar
20 wall ball shots, 20/14

Wednesday, Nov 10
STRENGTH
OH squats 10 x 1
WOD
7 rounds
7 KB swings, 55/40
7 burpees

Thursday, Nov 11
WOD
10 handstand push ups
20 pull ups
30 OH walking lunges, 45/25
400m run
50 thrusters, 45/35
400m run
30 OH walking lunges
20 pull ups
10 handstand push ups

Friday, Nov 12
WOD
12 minutes on the clock
AMRAP in 4 minutes: row, cal.
AMRAP in 4 minutes: squat cleans, 135/95
AMRAP in 4 minutes: 10 push ups + 10 DU’s

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