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Warmup: 10 minutes of

5 med ball cleans

10 toes to wall

15 med ball front squats

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Buy-in: 500 meter row ~ time trail

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Strength: Back Squat 6x5 ~ Moderate Weight

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WOD: 7 Minute AMRAP

3 Shoulder to over-head 95/65#

3 Calories on rower

6 S2OH

6 Cal row.... 

Increase by 3 reps each round until time is called 

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Cool Down: Perform each movement 3-5 times holding for 30 seconds each round

cooldown.png

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Endurance: meet at Elm City CrossFit @ 6 am

10x 200 meter row + 200 meter sprint

rest = work

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