CrossFit WOD, November 2, 2020

Power Snatch, Lateral Jumps, KTE’s

Warm-up
Arm/Leg Swings
Samson Stretch L & R
Then 2 rounds of:
10 Push-ups
15 Ab-mat Sit-ups
20 Walking Lunges

Metcon
Metcon (Time)
15 Power Snatches 95/63#
30 Lateral Jumps (over bar)
15 KTE’s (2:1 Knee Raises)
12 Power Snatches
30 Lateral Jumps (over bar)
12 KTE’s
9 Power Snatches
30 Lateral Hurdle Jumps (over bar)
9 KTE’s
Rx+ =115/83# or heavier, GHD Sit-ups

Metcon
PMOD
v1:40/:20r…9 (Distance)
Interval Row
9 rounds of 1:40 row,:20 rest with a 2:00 rest after round 5.
This is a preset workout on the rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9″
Record meters for each interval. Competitors Goal is…Guys: 500m each interval, Ladies: 420m each interval
score is total meters