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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, NOVEMBER 21st 2019

WOD:


#friendzone


Teams of 2:


AMRAP 20: 


Max Calorie Assault Bike or Bike Erg


Station 1: 


Assault Bike or Erg


Station 2: 


10 Burpees
200 Foot Farmers Carry (70’s/50) 


Ex:  Athlete 1 completes as many calories as possible.  Athlete 2 completes 12 Burpees + 200ft Farmers Carry. Switch. Continue in this fashion for 20 minutes.


CASHOUT:


1-3 Rounds:


7 Single Arm DB Bench Press (Press both DB's up, Then alternate Press L, while R locked out.  Switch.  Complete 7 on each side)


7 DB Bent Over Rows (7 Right, 7 Left)


1-2 Rounds:


8 DB Curls + 8 Hammer Curls + Max Skull Crushers (25/15lbs)