Workout of the Day

CrossFit WOD, November 15, 2022

CrossFit – Tue, Nov 15

<p>5 shuttle runs, starting each with inch worm</p><p>Burgener warm-up</p><p>2 sets:</p><p>3x High Hang Snatch + 3x Hang Snatch + 3x Snatch</p>
Snatch Complex (Every :90 x 5 sets:)
Complete the following:

<p>1 snatch pull + 1 power snatch</p><p>6/7/8/9/10 RPE</p>
Snatch Complex (EMOM x 4 sets)
Complete the following:

<p>2 snatch pulls + 2 snatch deadlifts</p><p>9/9.5/10/10 RPE</p>
Tow Mater (Time)
<p>For Time:</p><p>5 Rounds<br />20 Calorie Row<br />20 GHD Sit Ups</p><p>Option 2</p><p>5 Rounds<br />15 Calorie Row<br />20 Med Ball Ab Mat&nbsp;Sit Ups</p>

<p>Time Cap: 20:00</p>

Accessory Work
<p>7 Working Sets<br />1 Bench Press: Build to a heavy single for the day.<br />2 Weighted Chin Up: Build to a heavy set of 2 for the day.</p>