WOD

CrossFit – Sun, Nov 10 SUNDAY FUNDAY (Time) 3 RFT 800M RUN 50 Air Squats

CrossFit – Sat, Nov 9 #STRONGLIKEROMAN Community WOD November 9th! Strong Like Roman (AMRAP – Rounds and Reps) 23:00 AMRAP 2 Rope Climbs 23 Romanian Deadlifts 23 Calorie Row

CrossFit – Fri, Nov 8 #STRONGLIKEROMAN Community WOD November 9th! Suggested Warm-Up Metcon 2 ROUNDS (GENERAL WARM-UP)* 10 Alt. Samson Lunges 5 Slow Yoga Push-Ups 10 Air Squats 10 Alt. Box Step-Overs *For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs. Into… 2 ROUNDS (SPECIFIC WARM-UP) 5 Snatch Grip

CrossFit – Thu, Nov 7 #STRONGLIKEROMAN Community WOD November 9th! Suggested Warm-Up Warm-Up 1 ROUND 15 Toe Touch Jumping Jacks 8 Alt. Samson Lunges 15 Hollow Rocks 15 Arch Rocks :45 Dead hang Into… 1 ROUND 10 Up-Downs 10 Body Weight Lunges 5 Hang Muscle Cleans 10 Elbow Punches 10 Tuck-Ups 12 Scap Pull-Ups into…

CrossFit – Wed, Nov 6 #STRONGLIKEROMAN Community WOD November 9th! Suggested Warm-Up Warm-Up 1:00 Row Into 2 ROUNDS 10 Air Squats 10 Cossack Squat 5 Push up to Pike 5 Scap Pull-ups 10 Ring Rows Into 2 ROUNDS 5 Front Squats 5 Strict Press * 5 Kip swings 5 Jumping Pull-up* 1:00 Row *Thruster and