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CrozzFit XT weight lifting icon

Movember WOD

CrossFit XT - CrossFit


Warm-up

Clean Warm Up (No Measure)


2 MIN ROW OR BIKE
2x
20 jumping jacks
20 Mt.Climbers
10 Push ups
10 Lunges with rotation
15 air squats
10 Dislocates
:30 hollow holds

Stretch:
World's Greatest Stretch
Pigeon
Shoulders
Ankles
Hips

Metcon

A: Metcon (Weight)


6 Mins to Establish 1RM Deadlift or Power Clean

1 point per pound for deadlift
2 Points per pound for Power Clean

B: Metcon (AMRAP - Rounds and Reps)


12 Min AMRAP:
12 Alt DB Snatch (50/35)
12 Wall Ball (20/14)
12 Front Squat (95/65)
12 Cal Row

Posted on November 23, 2018