CrossFit SPOT  33 West End Avenue NY, NY 10023 (212)757-9507  info@cfspotnyc.com 

4.5 150 people love our classes

Privacy Policy

  • Facebook
  • Instagram
  • YouTube
  • Twitter

© 2016 by CrossFit SPOT

crossfit_journal_logo.png
logo_usa_weightlifting.jpg

11/24/19 C20607

November 24, 2019

WU Coach Lead 0:00-10:00

 

AMMO / SKILL 10:00-35:00

 

6 Rounds / 2:00 Clock

- 10/8 Cal Assault Bike

- 1-5 Ring Muscle Up

 

- OR -

 

"EMOM 12"

M1 - 8 Weighted Pull-ups

M2 - :40 Ring Support Hold @ Bottom

M3 - 3 Explosive Hips To Ring

 

BATTLE 35:00-55:00

3 Rounds For Time

- 20 KB SDHP (32/24)

- 20 D-Ball Squats (100/70)

- 20 Burpee Box Jumps

(Cap 15)

Share on Facebook
Share on Twitter
Please reload