November 6, 2020

Friday Schedule:
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45
High Fitness: 6 AM
Zoom Burn: 8 AM

CrossFit Workout of the Day
Partner WOD
15 Minute AMRAP (teams of 2)
1st base-10 DB goblet squats
2nd base-10 Burpees
3rd base-10 Alternating Dumbbell Snatches
Home Run!-10 Pull-ups + 10 Toes 2 Bar
Dumbbell Lunge to each base. Bases will be set 12 feet apart
Follow the leader type workout. Partner 2 can begin working once Partner 1 gets to 2nd Base. Then both will work for the remaining time, accumulating reps. 1 home run = 50 reps...

5 Minute Rest Then:

10 Minutes to establish max complex:
Deadlifts 185/125 + Cal Bike
One partner deadlifts while other partner rides the bike. Switch as you like. Each deadlift counts as a point and every calorie on the bike counts as a point.

*Score is total points.

YouTube Workout of the Day: https://youtu.be/GEOy2E9PJ-8
20 Alternating Dumbbell Power Snatches (50/35)
40 Double Unders
20 Burpees
40 Double Unders

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