18. Nov
CrossFit WOD, November 18, 2022
CrossFit – Fri, Nov 18
Warm-up
<p>1:30 bike (:30 arms only, legs only, both)</p><p>3 sets:</p><p>5 Russian baby makers</p><p>10 alternating box step ups</p><p>5 BB tempo back squats (3131)</p><p>10 alternating lunges</p><p> </p>
Back Squat (TEST TIME!!!!)
<p>20:00 to find a 1RM Back Squat</p>
Doc Hudson (Time)
<p>For Time:</p><p>50 Chest to Bar Pull Ups<br />50/40 Calorie Echo Bike<br />50 Chest to Bar Pull Ups</p><p>Option 2</p><p>35 Chest to Bar Pull Ups<br />40/32 Calorie Echo Bike<br />35 Chest to Bar Pull Ups</p><p>(scale with Aussie, banded, whichever is the biggest challenge)</p>
<p>Time Cap = 10:00</p>
Accessory Work
<p>Front Squat 3 sets of 1 @ 94%</p>