Monday, November 12th 2018

CrossFit:

LUMBERJACK 20 (40:00 CAP)
20 Deadlifts (275180) – 400m Run
20 KBS (70/53) – 400m Run
20 OHS (115/75) – 400m Run
20 Burpees – 400m Run
20 C2B Pullups – 400m Run
20 Box Jumps (24/20″) – 400m Run
20 DB Squat Cleans (50/35) – 400m Run

***Do this solo or split the reps up with a partner***

KODAFIT:

12 Minute EMOM 1: 40 seconds Max Effort slam balls 2: 20 second L sit 3: Rest
12 Minute EMOM 1: 40 second Max Effort Ball over shoulder 2: 40m HEAVY Farmers carry 3: Rest
12 Minute EMOM 1: 40 Second Alternating Lateral Band Walks (2/2) 2: 30 second plank 3: Rest