Daily Wod

Hi Reps Fitness – Functional View Public Whiteboard Gauntlet 191118 (No Measure) 20 Cal Row/Ski 30 Deadball Slams 20 DB Thrusters 10 Prison Burpees 20 Wall Balls 30 KB Swings Run 200m 1 min plank Rest 2 mins

Hi Reps Fitness – CrossFit View Public Whiteboard Metcon (Time) 21-15-9 reps of: Power clean 60/40kg Shoulder to Overhead Toes to Bar Metcon (Time) For time: 100 Double-unders 75 Abmat sit-ups 50 Overhead Squats 40/30kg 25 calories rowing Metcon (Time) 4 rounds: 7 deadlifts 120/80kg 14 box jumps 24″/20″ 21 Handstand push ups

Hi Reps Fitness – MetCon View Public Whiteboard Metcon (Time) 400m Run 5 RDS x 10 Hand-Release Push Ups 10 KB Goblet Squats 10 Russian Twists w/same KB Run 400m 4 RDS x 8 Alternating DB Snatches 8 Burpees 8 OH DB Lunges (each leg) Run 400m 3 RDS x 6 Box Jumps 6 KB Swings (heavy) 6 Pull Ups/Ring…

Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up 3 rounds: • 30 Double Unders • 10 Air Squats 2 rounds: • 30 sec Standing Toe Touch Hold • 30 sec Squat Hold • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left Weightlifting Clean and…

Hi Reps Fitness – Functional View Public Whiteboard Gauntlet 16/11 (Time) Gauntlet 16/11 30 Sec Assualt Bike 10 Box Jump Overs 10 Burpees 20 KB Deadlifts (heavy) 20 Sit-ups 20 H/R Push-ups 1 Round Leg Busters 200m Ski