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CrossFit / Fri, Nov 21

Pre WOD Strength

10 Minute EMOM of:

5 Tempo Front Squats (as heavy as possible)


WOD

21-15-9

Renegade Rows 20s/40s

Dumbbell Thrusters 20s/40s

Dumbbell Front Racked Stepping Lunges 20s/40s



 
 
 

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Debbie
Nov 22, 2025

75# squats


15:52

20#

mostly knee push-ups

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