Wednesday, November 4, 2020

CrossFit
3 rounds for time of: (20 min cap) goal is sub 15 min.
500-m row
25 thrusters
15 pull-ups

Quickfit
Warmup:
:20 x :10 x 3-4
1. updowns
2. pushup + downdog
3. bootstrappers
4. spiderman + OH reach

Main
AMRAP 15 min;
Bike 500m
20 DB thrusters
10 each side DB bent over row