Daily Wod

Hi Reps Fitness – Functional View Public Whiteboard Metcon (AMRAP – Rounds and Reps) CHIPPER – 45MINS >50 KB Front Rack Step Ups 10 Cals >40 Hanging Knee Raises 10 Cals >30 DB Thrusters 10 Cals >20 Plate Sit Up w/double twist 10 Cals >10 Prisoner Burpees (2 Push Ups) 10 Cals Then repeat in reverse

Hi Reps Fitness – Functional View Public Whiteboard EMOM 281118 (No Measure) EMOM 40 mins 20 G2OH Plate 10 Plate Burpees 20 Jack Knives 20 KB Swings 20 KB Goblet Squats 20 H/R Push-ups 50 Mountain Climbers 30 Sit-ups Rest 2 mins

Hi Reps Fitness – MetCon View Public Whiteboard Every2 mins (AMRAP – Reps) E2Mins 281118 Change every 2 mins for 30 mins Bike Burpees Ski Box Jumps Row

Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up 2 rounds: • 10 PVC Passthroughs • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Overhead Squats 3 rounds: • 7 Jumping Jacks • 7 Mountain Climbers 3 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Butterfly…

Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up • 20 cal Air-Bike • 20 Scorpions • 20 PVC Passthroughs • 20 PVC Good Mornings • 20 PVC Overhead Squats 2 rounds: • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left • 1 min Goblet Squat Hold Weightlifting Snatch (5-5-5+) • 5 reps at 60% of 1RM…