Friday, November 17, 2017

16
Nov

Friday, November 17, 2017

CROSSFIT

Skill

Rowing Technique

-Form

-6 x 100 M Row (1 Min Rest inbetween)

Strength

Front Squats

3 @ 70%

3 @ 80%

3+ @ 90%

(2-3 min between sets, 10 max reps on last set)

WOD

For Time:

50 Cal Row

30 Toes 2 Bar (Scale – Knees to 90, Novice – Toes 2 Rig)

10 Clusters (RX+ – 165/115, RX – 135/95, Scaled – 95/65, Novice – 65/45 or DBs)

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