CrossFit WOD, November 16, 2021

11/16/2021

Metcon
A.
– Superset the 2 movements below.
– Rest 2-3min. between sets
Push Jerk (5×5)

Weighted Pull-ups (5×5)

Push Jerk (5×5)
Weighted Pull-ups (5×5)

Fitness
Metcon (AMRAP – Reps)
2min. AMRAP:
10/7 Calorie Assault Bike Sprint
Max Single Unders in remaining time…

Rest 2min.

2min. AMRAP:
10/7 Calorie Assault Bike Sprint
Max Alternating DB Snatches in remaining time…

Rest 2min.

2min. AMRAP:
10/7 Calorie Assault Bike Sprint
Max Single Unders in remaining time…

Rest 2min.

2min. AMRAP:
10/7 Calorie Assault Bike Sprint
Max Alternating DB Snatches in remaining time…
Men’s DB Weight: 15lb.
Women’s DB Weight: 10lb.
*From the ground for every rep!

Level 1
Metcon (AMRAP – Reps)
2min. AMRAP:
12/9 Calorie Assault Bike Sprint
Max Single Unders in remaining time…

Rest 2min.

2min. AMRAP:
12/9 Calorie Assault Bike Sprint
Max Alternating DB Snatches in remaining time…

Rest 2min.

2min. AMRAP:
12/9 Calorie Assault Bike Sprint
Max Single Unders in remaining time…

Rest 2min.

2min. AMRAP:
12/9 Calorie Assault Bike Sprint
Max Alternating DB Snatches in remaining time…
Men’s DB Weight: 35lb.
Women’s DB Weight: 25lb.
*From the ground for every rep!

Level 2
Cherry Pie (AMRAP – Reps)
2min. AMRAP:
15/12 Calorie Assault Bike Sprint
Max Double Unders in remaining time…

Rest 2min.

2min. AMRAP:
15/12 Calorie Assault Bike Sprint
Max Alternating DB Snatches in remaining time…

Rest 2min.

2min. AMRAP:
15/12 Calorie Assault Bike Sprint
Max Double Unders in remaining time…

Rest 2min.

2min. AMRAP:
15/12 Calorie Assault Bike Sprint
Max Alternating DB Snatches in remaining time…
Men’s DB Weight: 50lb.
Women’s DB Weight: 35lb.
*From the ground for every rep!

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