Wednesday the 18th

cf

I.
3 Rounds
Row x 15 cal
24″/20″ Burpee Box Jump Overs x 15
Rest 1 minute
II.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2-3 reps @ 70-75%
III.
Row 500 Meters
15 Shoulder to Overhead (135/95 lb)
Rest 2 minutes and then …
Row 500 Meters
20 Shoulder to Overhead (115/85 lb)
Rest 1 minute and then …
Row 500 Meters
25 Shoulder to Overhead (95/65 lb)
IV.
(a)  Hip Extensions 3 x 10
(b) Ring Rows x 10
(c) Plank 3 x 60 s

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Filed under Announcement, crossfit, EMOM, fitness, metcon, strength & conditioning, WOD

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