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CrossFit — November 7, 2019

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11.7.19

Warm-up
Small Block Run Together
:20 Air Squats, :10 Rest
:20 Lunges, :10 Rest
:20 Jump Squats, :10 Rest
:20 Jumping Lunges, :10 Rest
10 Jump Squats AS HIGH AS POSSIBLE
10 Blank Bar Push Presses
10 Back Rack Lunges
10 Thrusters
5 Pause Back Squats
Pause Back Squat (5 Squats + 10 Step Ups Every 3:00 x 5)
:02 Pause @ bottom of each rep

*5 Pause Back Squats + 10 Alternating 2-DB Box Step Ups
*Hold DBs in Farmer Carry Position. Rx 50/35 and 24/20" Box. Record DB weight in notes
*Rx Start Squats @ 155/105, Scale @ 115/75 or about 50% of your max
*Those looking to maximize Open performance tomorrow should stay light today.
Run-Thrust-Row (Time)
For Time (14:00 Cap)
Small Block Run
50 Thrusters 75/55
50/40 Calorie Row

*Rx+ 95/65
*Those looking to maximize their open performance tomorrow should reduce the number of pull ups and perform thrusters with a blank bar.

Cool Down
Foam Roll Quads, Glutes and Back