CrossFit WOD – 9/24/15

10k Row (Time)

Max Effort 10k Row

Metcon (Weight)

Extra Work


Build to a Heavy Complex of:

x1 Power Clean + High Hang Squat clean + Low hang clean (Below Knee w/2 Sec hold)

Workout of the Day


  • CrossFit WOD 1/16/2021

    Metcon (Distance)
    On a 25-minute clock, 5 rounds of:

    Row for 50 seconds, rest 10 seconds

    Row for 40 seconds, rest 20 seconds

    Row for 30 seconds, rest 30 seconds

    Row for 20 seconds, rest 40 seconds

    Row for 10 seconds, rest 50 seconds

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