WOD — November 13, 2025

CrossFit – Thu, Nov 13

General Warm-up

Rotating EMOM 6 Minutes, done as :45 of work and :15 to transition:

Hang Snatch (Every 1:30 for 15 minutes (10 Sets)
1 Hang SQUAT Snatch AHAP

Hang position must be mid-thigh or lower, no hip snatches.)

3 Rounds on a continuously running clock (3 Rounds for reps)

1:00 Shuttle Runs*

1:00 Air Squats

Rest 1:00

Score = Total Shuttle Runs + Air Squats

*1 Shuttle Run = 25ft (so out and back = 2 reps today)

Feel: Gas

Pace: Sustain

Target Score: 12+ shuttle runs, 15+ air squats per minute (81+ reps)

Firebreather Score: 18+ shuttle runs, 25+ air squats per minute (129 reps+)

Extra Credit

Make up Day

If you have already taken your rest day, make up the Competitor extra from that day.

If today is your active rest day:

Spend 12:00 working slowly from resting heartrate to 170 BPM minus your ago on any machine or combination of machines

Then

45-90 Minutes on a single machine or jogging keeping your heartrate between 160 BPM minus your age and 180 BPM minus your age

Then

Spend 12:00 working slowly from your working heartrate, down to 140 BPM minus your age on any machine or combination of machines

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