Week of Nov 21 - 27
Â
Cozy BRIO Winter gear is live now in the apparel store for a limited time only! Lots of colors and styles available in sweatshirts, hoodies, toques, and long sleeves. Visit crossfitbrio.com/order to get your orders in
Â
Monday Nov 21
🎉🎂🎈🥳Happy Birthday today to Corey Giasson!!
With a partner
500/350 Cal Bike
Every minute do 1 Snatch, alternating minutes with your partner
Tuesday Nov 22
🎉🎂🎈🥳Happy Birthday today to Rana Wright!!
OT90 x 6: Pause Front Squat + 1 & 1/4 Front Squat + 2 Front Squat
---
in 6 mins
Row 1000m (800 scaled)
Max rep Bar facing burpees
Wednesday Nov 23
For time:
100 Wall Ball (20/14)
50 HSPU
100 Box jumps (24/20)
50 CTB
---
Cashout: 5 sets of GHD sit ups
Thursday Nov 24
🎉🎂🎈🥳Happy Birthday today to Ashala Jacobson!!
OT90 x 7: Power Clean + Hang Clean
---
10 min AMRAP
1 Rope Climb
5 Hang Power Clean (135/95)
10 Pistols or DB Lunges
Compare to April 3/22
Friday Nov 25
OTM x24
1) 5 Deadlift
2) 5 Double Dip MU or 10 Ring Dips
3) 6-15 Bike Cals
4) Rest
Saturday Nov 26
20 min AMRAP
3 Back Squat @ 70%
9/6 Ski or Row Cals
30 Double unders
---
Cashout: Freestanding handstand holds
Sunday Nov 27
OT90 x 6 Jerk
3-3-2-2-1-1
---
21-15-9
Wall Ball
CTB
rest 3 mins
21-15-9
Wall Ball
T2B