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CrossFit WOD, November 5, 2022

CrossFit – Sat, Nov 5

Warm-up
Warm-Up

1 ROUND*
:20 Bike (Legs Only)
:20 Bike (Arms Only)
:20 Bike (EZ-Mod)
5 Down-Dog to Up-Dog
30 Alt. Crossbody Mountain Climbers
10 KB Sumo Deadlift

1 ROUND
:45 Bike (Mod-Hard)
20 Alt. Shoulder Taps
10 Up-Downs

1 ROUND
:30 Bike (Hard)
5 Inch Worms
7 Burpees
9 KB Russian Swings

*Keep KB light to allow for Up-Right Row in the Warm-Up, then practice Workout movements with the heavier KB
 

Workout
Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES
25/20 Cal Bike
20 Up-Downs
15 KB Sumo Deadlift (70/53)|(53/35)
10 Russian KB Swings

(Score is Rounds +Reps)

KG KB: (32/24)|(24/16)
 

Finisher
Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 8 MINUTES*
10 Partner Push-Ups
10 Partner Sit-Ups
5 Synchro Burpees

*Partners will face each other and at the top of each Push-Up, high five to count a rep. For Sit-Ups, feet will be threaded together and athletes will lower and sit-up at the same time. For the Burpees athletes must both be at the bottom of the movement before jumping up.

(Score is Rounds + Reps)