CrossFit Workout of the Day
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WOD 11.24.20

Strength:

Shoulder press, 5-5-5-5-5

WOD:

Amrap in 13 minutes:

5 back squats, 225/155lbs, (off the rack)

7 burpees

9 abmat situps

Post loads and rounds to beyond the whiteboard.

WOD 11.23.20

Strength:

Deadlift, 5-3-1-1-1

WOD:

4 rounds for time:

40 Double unders

20 Medball slams, 50/40lbs

Post loads and times to beyond the whiteboard.

WOD 11.22.20

Strength:

Barbell bent over row, 8-8-8-8-8, (palms down, earn weight with technique)

WOD:

Amrap in 15 minutes:

5 elevated feet ring rows

10 ring dips

20 box jumps, 24/20 inches

Post loads and rounds to beyond the whiteboard.