Blog

Skill & WOD 11/17/19

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Primary Focus
E5M alternating
Ski erg- 500 meters for time
40 hip extensions- GHD (or good mornings or supermans)
40 goblet squats (no more then 70/53)
15 Man makers (no squat)
4- 75ft 1 arm OH DB walk- 5 burpee tuck jumps (repeat other arm with no burpees) increase weight every round
*man maker- DB push up/row/push up/row/power clean to STO

Strength/Skill
7 reps Bench press
E2m x 5
*goal is to find
7 rep max UB
Start @ 50%

Blaster WOD
35 box jump overs

RX
24/20

INT
20/16

Scaled
16/12 jumps or
24/20 step up and over

Crossfit-TNT

3683 New Town Blvd,

St. Charles, MO 63301

Phone. 636-724-6464

Email. Rochelle@crossfit-tnt.com

URL. http://www.crossfit-tnt.com