CrossFit All Levels WOD, November 7, 2019
CrossFit 11/7/19
Front Squat (5 Sets, progressive:)
Metcon (AMRAP – Reps)
20 min alternating emom
Min 1 – 10 Thrusters
Min 2 – 15 T2B
Min 3 – 10 Hang Squat Cleans
Min 4 – 15 Ball Slams
Min 5 – Rest
Min 2 – 15 T2B
Min 3 – 10 Hang Squat Cleans
Min 4 – 15 Ball Slams
Min 5 – Rest
Increase bar weight each round
Round 1 – (min 1 thru 5) (75/55)
Round 2 – (min 6 thru 10) (95/65)
Round 3 – (min 11 thru 15) (115/75)
Round 4 – (min 16 thru 20) (135/95
+
1 Front Squat
*(3) Pauses:
– 1s at Parallel
– 1s at Bottom
– 1s at Parallel
**Heavier than last week**