CrossFit 15 Nord WOD for Nov 22, 2019 http://crossfit15nord.com/index.asp?pageid=1&startdate=20191122 Daily Workout for Nov 22, 2019 en-us Fri, 22 Nov 2019 00:00:00 MST Fri, 22 Nov 2019 05:41:47 MST CrossFit 15 Nord WOD for Nov 22, 2019 http://crossfit15nord.com/index.asp?pageid=1&startdate=20191122 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments http://crossfit15nord.com/images/htg_logo_rss.gif 39 31 Vendredi 22 novembre Fri, Nov 22, 2019 http://crossfit15nord.com/index.asp?pageid=1&startdate=20191122 http://crossfit15nord.com/index.asp?pageid=1&startdate=20191122 Fri, 22 Nov 2019 00:00:00 MST Warmup:<br /><br />60 Seconds<br />Easy Row<br />Active Samsons<br />Slow Air Squats<br /><br />40 Seconds<br />Moderate Row<br />Kettlebell Suitcase Deadlifts (20s Each Side) <br />Kettlebell Waiter Squats (20s Each Side) <br /><br />20 Seconds<br />Faster Row<br />Russian Kettlebell Swings<br />Kettlebell one arm thrusters (20 sec. each side)<br />*Performed With Lighter Kettlebell Weight<br /><br /><br />WOd:AMRAP 4:<br />21/15 Calorie Row<br />21 Kettlebell Swings (53/35)<br />21 Thrusters (75/55)<br /><br />Rest 4 Minutes<br /><br />AMRAP 4:<br />15/10 Calorie Row<br />15 Kettlebell Swings (53/35)<br />15 Thrusters (95/65)<br /><br />Rest 4 Minutes<br /><br />AMRAP 4:<br />9/6 Calorie Row<br />9 Kettlebell Swings (53/35)<br />9 Thrusters (115/85)