CrossFit WOD – 12/1/15

30:30 Row (No Measure)

5 Rounds

Metcon (No Measure)

Wall Slide x10

Banded Y’s x15

Split Jerk (Emom)

Start @ 80% of your Split Jerk Max. Every minute on the minute add 5-10lb NO MORE THAN 10lb AT A TIME.

You get 3 strikes before your strength session is over. If form starts to give then hold your weight where it is and clean it up.

1000m Row (Time)

Max Effort 1000m Row

Workout of the Day

CrossFit

  • CrossFit WOD 9/29/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Running Drills

    30:30 Row

    Banded Good Morning

    Marching Hip Bridges
    Metcon (8 Rounds for time)
    8 Rounds every 4:00

    20/15 cal Row

    200m Run

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