CrossFit Workout 11/29/18 Thursday

Warmup
12:00 of easy rowing
Every 2:00 do:
Odd rounds: 20 monkey taps
Even rounds :15 lunge hold/side

CrossFit Workout
20:00 of 1:00 on 1:00 off
Odd minutes: Unbroken Farmer’s Carry Hold
Even Minutes:  AMRAP Burpee Box Step ups 20’/16″

Mobility
2 rounds:
1:00 couch stretch/side
1:00 elevated pigeon stretch/side
1:00 straddle stretch on the wall

Coach’s Note
Your score for the odd minutes is the total unbroken weight. So 5 rounds of 2×24=240. For the burpee step ups, use bodyweight and try and keep a hard but sustainable number across all the rounds.

Lift
no lift

Skills
EMOM 10:
8/7 cal bike+5 kipping HSPU