CrossFit WOD for Wednesday 11-29-2017


Nov 28, 2017

Strength/Skill: Pick a movement and practice. Metcon: Try to pace at 4-5 per minute at least. Maintain your pace and scale accordingly, but not too light.

Warm Up:
10 of each: Deadlifts, Hang Power Cleans, Front Squats, Press, Hang Power Snatch, Back Squat, Good Mornings – Rest as needed. 

10 Iron Crosses and 10 Scorpions + 3 mins

1) 20-25 mins Oly Work-Pick a movement and practice!

METCON- Complete (12 min Cap):

  • 30 Curtis P’s (L1 75/55 RX 95/65 +115/75)

Accessory-3 Rds
1) 25 Banded Face Pull-Aparts
2) 25 Single Arm Banded Push Downs, ea
3) 10 Banded Pallof Press, ea

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Compliments of East Dallas CrossFit

“If you fall, I’ll catch you.” – Ground