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Cardio CrossFit WOD, November 23, 2020

23 Nov, 2020

CFC 11.23.20

Metcon
EMOM x 10 mins:
1. 40 sec Row
2. 40 sec Assault Bike
3. 40 sec No Jump Burpees
4. 200m Run
5. Rest
Metcon (3 Rounds for reps)
Complete 3 rounds of:

AMRAP x 90 secs:
12 DB Thrusters
ME Row for calories in the time remaining

Rest 30 Secs

AMRAP x 90 secs:
12 DB Hang Clean and Jerk
ME Assault Bike calories in the time remaining

Rest 30 Secs

AMRAP x 90 secs:
12 KB Swings
Max Effort Burpees in the time remaining

Rest 2 mins

Only count reps of the Row, Bike and Burpees

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