Workout For Fri Nov 08, 2019

Program: CrossFit

:60 Overhead Distraction
:60 Spider-Man Lunge
20 PVC Pass Throughs

Then

30 Clapping Jumping Jacks
10 Scap Pull-ups
15 Air Squats
10 Push-ups
10 Kip Swings
10 Wall Balls
10 Inchworm Complex 



Total Time

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.
Time cap: 20 min.

Total Time

For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14-lb. ball to 10 ft.
Time cap: 20 min.
:60 Quad Smash
:60 Adductor Smash
:60 Lat Smash