5
Nov
211106
Santiam CrossFit – CrossFit
Workout
211106 (AMRAP – Rounds and Reps)
– RX –
AMRAP 12:
5 Front Squats (185/125#)
10 Chest-to-Bar Pull-ups
20 Double Unders
– INTERMEDIATE –
AMRAP 12:
5 Front Squats (135/95#)
10 Pull-ups
20 Double Unders
– BEGINNER –
AMRAP 12:
5 Front Squats (95/65#)
5 Single-Arm Ring Rows / Arm
20 Single Unders
Skill Work
Metcon (No Measure)
3 Sets:
12 DB Split Squats / Leg
12 Single-Arm Ring Row / Arm
Stretching
Metcon (No Measure)
Accumulate:
1:00 Pigeon Stretch / Side