"Thanksgiving Leftovers"

EQUIP: KB, Barbell, Set of DB’s, Jump Rope, Pull-Up Bar, Rower

WARM-UP:

*Active Stretch

*50 Jumps of Rope (warm-up D-U’s)

*10 KB Swing

*10 DB Push-Up + Row

*10 OH DB Lunge

*5 Squat Clean-Thruster 

——————-

WOD 1 (adapted WOD from CrossFit S3):

3 Rounds -

Within 5 Minutes: 

• 400m Run 
• 30 KB Swing (53/35)

In “Leftover” Time: AMRAP Burpee

-2 min. REST b/w rounds-

SCORE = Total Reps of Burpee

——————-

WOD 2:

3 Rounds -

Within 5 Minutes: 

• 20 Thruster (95/65) 
• (c) 60 Double-Under, (p) 20 Double-Under, (f) 60 Singles

In “Leftover” Time: AMRAP Pull-Up

-2 min. REST b/w rounds-

SCORE = Total Reps of Pull-Up

——————-

WOD 3:

3 Rounds -

Within 5 Minutes: 

• 500m Row
• 5 DB Man Maker (25’s/20’s)

In “Leftover” Time: AMRAP DB Split Squat Snatch (25’s/20’s)

-2 min. REST b/w rounds-

SCORE = Total Reps of S.S. Snatch

——————-

FINAL SCORE = WOD 1 Score + WOD 2 Score + WOD 3 Score