CrossFit All Levels WOD, November 9, 2018
Crossfit 11/9/18
Metcon (Weight)
Alternating On the Minute x 12 (6 Rounds)
Metcon (3 Rounds for reps)
3 rounds
3 Minute Assault Bike
2 Minute Row Calories
1 Minute Lateral Burpees over Rower
Rest 3 Minutes Between Rounds
2 Minute Row Calories
1 Minute Lateral Burpees over Rower
Rest 3 Minutes Between Rounds
Score is total reps per round
New group on the bikes every 3 minutes. If more than 12 in class, half will do the workout first. Being that this is a 27 minute workout, will need to keep large classes moving.
Even Minutes: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)