CrossFit WOD, November 20, 2019

Wednesday 11202019

Core Work
Metcon (AMRAP – Rounds and Reps)
9 minute ABS!
Complete As Many Rounds As Possible in 9 minutes of:
20 Russian Twists feet up
20 Concept Rower Pikes
20 Medball Transverse Throws
20 GHD Hip Extensions

Scale GHD Hip Ext. to 20 Supermans, and keep feet on the ground for russian twists

Metcon
Metcon (Time)
30-20-10 reps for Time of:
Box Jumps 24" / 20"
KB Swings 53# / 35#

Scale box height and KB weight