Wednesday, 11/13/19 Posted by CrossFit Martha's Vineyard on November 12, 2019 Posted in: Uncategorized. WOD: Option 1: A. Pausing Front Squat Build to heavy single with a 3 second pause B. 3 Rounds 30/21 Calorie Row 30 KB Swings (53/35) 30 Front Squats (95/65) Option 2: A. Box Squats 5 x 3 *wide stance, squat to box that puts you at parallel* B. 3 Rounds 30 Power Cleans (95/65) 30 Plate Sit-Ups (25/15) 30 Monster Walks
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