09 Nov WOD- Tuesday, Nov 10

Strength A:

Every 30 sec for 5 min (10 sets)
1 Clean

Strength B:

Every 2.5 min:
Back Squat 5×5

WOD:

3 rounds:
50 DUs (unbroken)
30 Sit-Ups

6pm Lite N’ Tite

WOD:

Off/Def – 3 rds of each

Offense:Buy-in of
21 Wall Balls
15 push ups
9 pull ups
AMRAP Burpees in remaining time.

Defense: 750m row

Finish:

4 sets:
Back Extension on GHD x 10-15 reps
Handstand Hold x 20-30 sec
V-ups x 15

Let us present to you the Athlete of the Month November: Macario “Mac” Dagdagan! See Mac’s CrossFit journey here.

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