Day

November 15, 2016
WEIGHTLIFTING 4 sets of 8 Back squats @60-65% METCON For time: 100 Wallballs 40 Double under/80 singles penalty on each break Break=pause in the squat, drop, leaning against the wall or letting the ball drop below your waist. “No reps” are not breaks, but DO NOT count toward your total.
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CFPC – CrossFit Warm-up Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumps Weightlifting...
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METCON For time: Complete the following in any order, partition as desired: 5k Row 10k Assault bike Rotate back and forth as often as you like until you complete both the row and the bike distances.
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