Sunday 11.26.17 CrossFit

RowVember starts Wed. 11.8.17
Weekly Ca$h prizes & chance to win new concept2 rower!
Register Here


15min AMRAP
12 Power Cleans (115,75)
12 Front Rack Reverse Lunges (L+R=1) (115,75)
20 Lateral Bar Hops
30 Double Unders
L3: (95, 5)
L2: (75,55) (30s of Double Under Attempts)
L1: (Russian Swings 45,25) (Goblet Reverse Lunges) (10 Squat Thrusts) (50 Single Unders)

Intent: Today is a culmination of the entire week. It’s likely you’re pretty sore if you’ve trained more than 3x this past week. If so, take it easy today otherwise treat today is a regular day of training.


4 Rounds
10 Goblet Squats
10 1-Arm KB Rows
10 Side Plank Crunch each

$ Out

100 Banded Pushdowns
100 Banded Pull-aparts
100 Banded Leg Curls