181130

Jesse Workout of the Day

Allison North at CrossFit Roseville

Pre-Wod
Dynamic Group Warm-Up
Quad Roll SMR (2 min/side)
Couch Stretch (2 min/side)
Pigeon (2 min/side)


Every 2 Min for 4 Rounds:
200m Run
4 Power Clean*

*Build Each Set

Workout of the Day for Friday, November 30th, 2018:
8 Min AMRAP:
200m run
2 Power Clean 245/170-lb, or 80% 1RM

Then (No-Rest):

4 Min AMRAP:
Bar Facing Burpees

Rest 8 Min, then:

8 Min AMRAP:
15/12 Cal Bike, or Row
15 OHS 115/80-lb, or 50% 1RM

Then (No-Rest):

4 Min AMRAP:
15/12 Cal Bike, or Row
15 C2B

Sweat Sessions Workout for Friday, November 30th, 2018:
20 min AMRAP:
20 Air Squat
10 Strict Pull-Up, or Ring Row
5 Dips
20 Box Jump
10 Strict Pull-Up, or Ring Row
5 Dips
20 Toes-2-Bar
10 Strict Pull-Up, or Ring Row
5 Dips