Monday November 14, 2022

14
Nov

Monday November 14, 2022

CrossFit

Main
AMRAP 30 min: max distance row (meters)
Every 3 min, including at 0- burpees over rower

Lvl6: 10 reps
Lvl5: 9
Lvl4: 8
Lvl3: 7
Lvl2: 6
Lvl1: 5
*burpees should be done in 1 min or less each set.

Longevity

Main
Same as CF class, but with updowns- perform on elevated surface of box/bench as needed.

QuickFit/ At home WOD

Main
Same as CF class, but 20 min in length and updowns- same as longevity.