Saturday 11.14.20

CrossFit Group Class Programming Template

STRENGTH

Front Squat
3-3-3-3-3

Notes:
Work up to a heavy triple on the front squat. Keep 1-2 reps in reserve on your heaviest sets.

METCON

In 25:00

Row 2000m
then 4 Rounds of:
12 DB Thrusters
12 Box Jump Overs
12 Push-Ups
then,
Row for meters in the remaining time.

Notes
YERRRP

Workout of the Day

42 Min EMOM :40 work :20 rest
1) Low Box Runners
2) American KB Swings
3) Side Plank (Right)
4) :20ea Single Arm DB No Push-Up Burpee Deadlift
5) Side Plank (Left)
6) :20ea DB Floor Press
7) Bear Crawl Steps or Wall Walks