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CrossFit 11/2/2018

1
Nov

CrossFit 11/2/2018

Gymnastics Warm Up:
2 rounds for quality
8 Walking Inch Worm Push Ups
10 Reverse Lunge Step
30 Second Plank

Central Nervous System Prep:
3 Rounds w/ and empty barbell
5 Deadlifts
5 Hang Muscle Cleans
5 Hang Cleans
5 Push Press

Strength:
E(2nd)MOM x 5 rounds
Power Clean + Hang Clean + 2 Front Squats @1311

WOD:
EMOM x 20
1 – 6 Clusters
2 – 25′ Handstand Walk
3 – 4 Clusters (add weight)
4 – 50 Double Unders
5 – 3 Clusters

Body – 6 DB Thrusters ea round – 50′ Bear Crawl – 75 Single Unders
Scaled – 75 Singles – 50′ Bear Crawl
Masters – As Written
RX – As Written

RXtra Credit:
3 sets
5 Snatch Grip Behind the Neck Sotts Press
10 KB Windmills (5 ea arm)
5 Bar Pull Tuck to Inverts