Wednesday, November 29 2023

Posted by Mandee on November 29th, 2023

14 responses

50 Calorie Row/Bike For Time: (6min cap)

Every 4 minutes for 4 Rounds:

25 Calorie Row/Bike or 400m Run
20 Dumbbell Snatch (alt arms)
10 Chest to Bar RX+10 Bar/Ring Muscle-Ups MRX Pull-ups

Rest reminder of 4min time

Dumbbells = 50/35 RX+ 65 -70-75 / 45-50-55 MRX 35/20lbs

Core Development

20 Weight Plate Ground to Overhead 55/45 45/35 35/25lbs

20 WallBall Russian Twists

20 Heel Clap Over the Bar
20 Calorie Ski Erg or 40 Dumbbell/Kettlebell Pullovers

20 Russian WallBall Twists

20 Weight Plate Ground to Overhead 55/45 45/35 35/25lbs

14 responses to "Wednesday, November 29 2023"

Eugene M says:

November 29, 2023 at 6:56 am

A) 2:06.3 🚣🏽‍♂️
B) 38 Rx 🚣‍♀️ (10, 10, 10, 8)

Bo says:

November 29, 2023 at 8:11 am

A: 2:09 (row)
B: 30 rx (run 🥶)

Campos says:

November 29, 2023 at 9:34 am

A. 2:28 row
B. 38 Rx row

Nathaniel says:

November 29, 2023 at 9:39 am

Kyle swingin’ the rock to standard! Kyle’s got plenty of strength so don’t make him flex on ya. He’s made an easy transition into CrossFit cause of his background and experience but he’s made an even easier transition into classes because of his attitude, friendliness, and humility. He knows how to coach and he knows how to be coached. Kyle’s a stud of an athlete and guy and we’re certainly glad he found CrossFit and CFHSV. Keep it up dude!