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Training for Wednesday, November 28th

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Warm Up
3 RFQ
5 SP @ bb
5 FS
5 box jump

BS review / mobility

For Quality
5×3 BS

Workout of the Day
60 DU before each round
21-15-9
KB snatch (1.5/1pd)
goblet walking lunge

*goblet means front rack
*DU sub A — 30 DU
*DU sub B — 10
*DU attempts — work at 5 singles + 1 double then 4 singles + 1 double and so on

Mobility
roll / stretch shoulders + lats
couch stretch / roll glutes + hammies

CrossFit Endurance
6:00am / 9:30am / 5:00pm

39 DU before each round
33-27-21-15-9-15-21-27-33
KB swing (1.5/1pd)
goblet walking lunge
burpees

*33 min cap
*goblet means front rack
*DU sub A — 15 DU
*DU sub B — 5 DU attempts
*DU attempts — work at 5 singles + 1 double then 4 singles + 1 double and so on