Wednesday 7.18.18 CrossFit


Technique EMOM 10:
ODD Minutes: 10 Strokes on the Rowing Focusing on Technique
EVEN Minute: 20 Shoulder Taps
Rx+:(Handstand on Wall Shoulder Taps)

Intent: We’ll spend 10 minutes working on improving our rowing technique as well as some shoulder taps to warm up the shoulders for the Metcon


2 Rounds
1k Row
40 Wallballs (20,14)
30 Box Jumps Overs (24,20)
20 Power Snatch (95 65)
10 Overhead Squats (95,65)
L2: (75,55)
L2: (14,10) (20,15) (65,35)
30:00 Cap

Intent: Today’s workout is intended to be
a bit slower than Monday/Tuesday, around 70% effort. Snatches are intended to be light.


5min recovery row at conversational pace