17 November

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

E. Back Extensions

CrossFit Class

Every 2m For 16m

18/14 Bike or Row
+
Complex
1 PC - 1 SC - 1 HPC - 1HSC
*155

Then

2m Clock
10 PC + 10 SC
Max OTB Burpees
*3

Rest 2m

2m Clock
10 PC + 8 SC
Max Pullups
*10

2m Clock
10 PC + 6 SC
Max T2B
*10

2m Clock
10 PC + 4 SC
Max Cal Bike
*17

*155



Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)