CrossFit – Thursday, November 30th, 2017

Workout of the Day

-Weightlifting-

Front Squat + Push Jerk (out of a rack)

EMOM 8 minutes: Build to a heavy 3+1

75% x 3+1 x 4 sets (90 second clock)

-Conditioning-

In teams of 2, complete for time of:
100 Kettlebell Swings, 2.25/1.75
9 Rope Climbs, 15 feet
75 Kettlebell Swings, 2.25/1.75
6 Rope Climbs, 15 foot
50 Kettlebell Swings, 2.25/1.75
3 Rope Climbs, 15 foot

*Kettlebell must pass above shoulders for rep to count.

Post all results to Triib and/or comments

Vise Rivalry! It’s all for a good cause!