Tuesday 11.21.17 CrossFit

RowVember starts Wed. 11.8.17
Weekly Ca$h prizes & chance to win new concept2 rower!
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Metcon

3 x 8min Rounds
Teams of 2
Row 1k
– Then –
AMRAP
10 Pull-ups
15 Push-ups
20 Air Squats
*Rest 60s
*Score = total rounds
L2: (Band Assisted Pull-ups) (Box Push-ups)
L1: (Ring Rows) (Box Push-ups)

Intent: Break work however you see fit. Come up with a plan that gives the most efficient transitions on both the rower and gymnastics work.

$ Out

2:00 of Glute Marching
100 Double Leg Banded Leg Curls
100 meters each of Single Arm Farmer Carry (AHAP)
By | 2017-11-10T18:23:05-05:00 November 20th, 2017|WOD|Comments Off on Tuesday 11.21.17 CrossFit