11.19.15 – WOD 

  
#TBT Date Night Weight Night from the CrossFit Open in 2014. 

Thursday/Friday

CrossFit

SMART Goal Work:

EMOM x 10 of:

Odds = SMART Goal #1 

Evens = SMART Goal #2

Ex: HSPU, Pull-ups, Rope Climbs, Double Unders, Muscle-ups, HS Walk, Pistols

WOD:

12 minute AMRAP of:

1,000 meter Row buy-in, then in remaining time:

Max Thrusters, 135/95 

• EMOM perform 4 Burpees Over the Barbell 

*Score is Thruster reps

Optional Accessory Work:

200 meter Walking Lunge Steps 

BaseFit 

WOD:

20 minute AMRAP of:

Run 400 meters

7 reps of Bear Complex w/ empty barbell

(1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 BTN Push Press = 1)

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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