Friday 11/2/2018 - Crossfitcove

Friday 11/2/2018



For time:


Wall Balls

Pull ups

KB Swings

Sit ups

**200 m Run after each set**


*30 min time cap


Fitness- 14/10

Performance- 20/14

Open- 20/14, C2B Pullups


P/PP Mods:

200m Row for Run

Sub: ring rows for pull ups

Russian KB swings

Med ball twist / toss for sit ups


Coach’s Tip:  Split up the reps how ever you would like (only 1 partner working at a time) but after each set both partners run 200m.  The reps aren’t super high each set but lots of transitions for movement to movement.

Coach John scheming some epic comp programming!

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