Monday 11152021
- crossfitquispamsis
- Nov 14, 2021
- 1 min read
Warmup
CORE TABATA
RUSSIAN TWISTS
PLANK
Strength
Emom x8
1 power clean + 2 push jerks
Start @50% add each rd
WOD
10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Squats 50 / 35 lb's
After Each Round:
2 ring muscle ups /2 bar /4 renegade rows
50 Meter Dumbbell Farmers Carry 50 / 35 lb's
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