CrossFit WOD, November 29, 2022

CrossFit – Tue, Nov 29

Warm-Up
Warm-Up

2 ROUNDS 

4 Inch Worms + Push-Up

6 Alt. Groiners

8 Scap Pull-Ups

10 Cat Cows

Into.. 

3 ROUNDS 

9 Barbell RDL
8/8 SA Ring Row

7 Up-Downs

6 Box Step-Overs

 

Strength
Deadlift (1.) ON A 8:00 RUNNING CLOCK…
Build to a Mod-Heavy 4-Rep)

(Score is Weight)

-Rest 2:00 b/t Part 1 & Part 2-

 

Deadlift (2.) EMOM x 4 MINUTES
2 Deadlifts*)

*Start with the Weight from Part 1 and Build to or Above Workout Weight.

(Score is Weight)

 

Workout
Metcon (Time)

10 ROUNDS FOR TIME

2 Deadlift (315/205)|(225/155)

4 Bar Muscle-Ups

8 Box Jump Overs (24/20)

(Score is Time)

KG BB: (143/93)|(100/70)

BMU Option 1: Jumping BMU

BMU Option 2: Chest to Bar Pull-Up