CrossFit WOD, November 27, 2019

CrossFit WOD, November 27, 2019

Wednesday, November 27th

Brief
Thanksgiving Day schedule: 8/9am classes only.  No 5/6am  Friday.  All other classes are the same!

We’re pre ordering American Apparel hoodies. These are the same as the old Thorbeckes sweat shirts. Sign up at the front desk!

Weightlifting
DB Bench Press (Weight)
2 sets of:
15 reps @4121 

rest 30 seconds before A2

Ring Row (Weight)
 2 sets of:
15 reps @4121 

rest 60 seconds before A1

DB heavier than last week. Change the angle of the body on the Ring Rows to more horizontal and/or add a weight vest to increase the degree of difficulty.

Metcon (Time)
5 Rounds For Time:
20 Russian Kettlebell Swings (heavy)
15 Sit-Ups
10 Ring Dips 

Rx+: MU from high rings 

*18 minute time cap

Choose a KB load that is challenging for you. Scale dips to ring pushups and ring pushups to regular pushups or elevate your hands on a bench or box. 

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531