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CrossFit WOD, November 2, 2022

CrossFit – Wed, Nov 2

Warm-up
Warm-Up

3 ROUNDS 
10 WB Front Squats → 10 WB Thrusters → 10 WB Shots
10 Ankle Rotations L/R 
10 Alt. Cossack Squats 
10 Alt. Samson Lunges 
10 Calf Raises
 

Strength
Front Squat (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Front Squat)

(Score is Weight)

Week 9 of 9
 

Workout
Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES
24 Wall Balls (20/14)|(14/10)
12 Toes to Bar

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)