Sunday, November 6
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-ca9b3334-7fff-bdab-7fc7-9377fef42744">AMRAP X 7</span></p><p dir="ltr"><span id="docs-internal-guid-ca9b3334-7fff-bdab-7fc7-9377fef42744">10/8 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-ca9b3334-7fff-bdab-7fc7-9377fef42744">10 Slow Groiners</span></p><p dir="ltr"><span id="docs-internal-guid-ca9b3334-7fff-bdab-7fc7-9377fef42744">10 Strict Press</span></p><p dir="ltr"><span id="docs-internal-guid-ca9b3334-7fff-bdab-7fc7-9377fef42744">10 Ring Rows</span></p><p dir="ltr"><span id="docs-internal-guid-ca9b3334-7fff-bdab-7fc7-9377fef42744">10 Kip Swings</span></p>
Weightlifting
Single Arm DB Row (4 Rounds for reps)
<p dir="ltr"><span id="docs-internal-guid-eb36f189-7fff-659a-948b-7f0ab46c85af">Single Arm DB Row</span></p><p dir="ltr"><span id="docs-internal-guid-eb36f189-7fff-659a-948b-7f0ab46c85af">4×8/arm</span></p>
Metcon
« The Meat Grinder » (Time)
For Time:
50/40 Cal Bike
25 Thrusters (95/65lb)(45/30kg)
50 Pull-ups
25 Thrusters
50/40 Cal Bike
50/40 Cal Bike
25 Thrusters (95/65lb)(45/30kg)
50 Pull-ups
25 Thrusters
50/40 Cal Bike
20 MIN CAP
<p><span id="docs-internal-guid-a0003c4b-7fff-f25f-32b3-1cfdfd000c0a">LEVEL UP OPPORTUNITY: C2B Pull-Ups (Gymnastics Focused)</span></p>
Cooldown
<p><span id="docs-internal-guid-cc67373e-7fff-8afd-2ae2-6dd2cd62b97c">1:00 Quad Smash/Side</span></p>