11/8/16

 In CrossFit

CrossFit

Skill/Strength
12 Min to Complete
3 Rounds:
Max UB HSPU (8-12 Reps)
Max UB Inverted Row (10-15 Reps)
20 Band Bent Over Row
*If you can do more than the listed reps, make the movement harder by doing HSPU strict or elevating feet for inverted row.

WOD
Partner WOD
For Time:
A: 1000m Row
B: 1000m Row
A: 500m Row
B: 500m Row

 

LeanX

A. 7 min AMRAP:
7 Toes to Bar
14 Goblet Squats
100 Meter Run

6 min AMRAP:
6 RR
12 RKBS
100 Meter Run

5 min AMRAP:
5 second L-sit Hold (from rig)
10 strict Push-Ups
100 Meter Run

*Rest 3 min between amraps

 

Box News

Check out Coach Connie’s article on fueling your workouts!

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