At Home – Mon, Nov 28

CrossFit Timoro – At Home

Warm-Up (No Measure)

3 sets:

10 jumping jacks

10 air squats

5 inchworms

5 push-ups

1 set:

5 burpees

10 dumbbell push presses

5 single-arm DB thrusters/side

1 set:

8 burpees

10 DB snatches

8 DB thrusters

Metcon (Time)

EQUIPMENT

3 rounds for time:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

SCORE: TOTAL TIME

BODYWEIGHT

3 rounds for time:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters
WORKOUT NOTES

8:00-13:00.

Moderate load DBs (35/50 lb).

Reduce DB load if possible, perform single-DB thrusters if necessary, and potentially reduce the volume to 15/15/9.

Post Workout (No Measure)

3 sets:

4 DB Turkish get-ups/arm

8 DB windmills/arm