WOD: 11/6/19

THIS UPCOMING FRIDAY, NOVEMBER 8, SOME OF US WILL BE HEADING UP TO RESIDENT CROSSFIT IN MODESTO TO JOIN THEM AT FRIDAY NIGHT LIGHTS FOR OPEN WOD 20.4.  ALL CFM MEMBERS AND FRIENDS ARE INVITED TO JOIN.  ASK A COACH TO GET YOU CONNECTED WITH THE EVENT!

Conditioning 
AMRAP 25 with a partner:
100 Double Unders
80 Calorie Row
60 Burpees
40 Walking Lunges
20 Calorie Bike
*One person works at a time – split as desired.

Alternate Option for Rowing:
– 60 Calorie Ski Erg
– 800 Meter Run

Extra Credit 
1a) Banded Facepull-aparts: 3 x 15. No rest.
– slow + controlled + external rotation at end ROM
1b) Front Foot Elevated on Bench Glute Hip Thrust: 3 x 8 ea. No rest