Warm up:
Power Snatch – work up to 50% of your SN 1RM. Think speed.
Workout
For time
3 Rounds of:
500M Row/400M Run
30 Box Jumps
15 Body weight Deadlifts
Warm up:
Power Snatch – work up to 50% of your SN 1RM. Think speed.
Workout
For time
3 Rounds of:
500M Row/400M Run
30 Box Jumps
15 Body weight Deadlifts
go check out the main site.
OPT did helen in 6:59.
unreal.
BBH
500M row x4 @1:52 pace w/ 2:00 rest between ea.
BS – 255 x6 x5 (10 ring push-ups and 5 DH pull-ups between sets)
500M row x4 @1:57 pace w/ 2:00 rest between ea.
Filthy Fifty as posted on Tues. with Jumps subbed for Double-Unders.
35:53
KF
solid time kf.
burpees are killer @ the end.
http://www.crossfit.com WOD
5000m row
20:49 (PR)