Friday 11/15/2019

CrossFit On the Brazos – CrossFit

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Warm-up

Bring Sally Up:

– Air Squats

– Push Ups

– Air Squats

– Burpees

Metcon

Choose one of the following…

Metcon (Time)

Hero Week – Day 4

“Omar”

10 x Thrusters (95/65)

15 x BF Burpees

20 x Thrusters

25 x BF Burpees

30 x Thrusters

35 x BF Burpees

Metcon (Time)

“Loredo”

6 Rounds:

– 24 Air Squats

– 24 x Push Ups

– 24 x Walking Lunges

– 400m Run

** If raining, replace run with row or bike.

Accessory Work

Fill remaining time with something outside.