Thursday 11/12/15 - Here We Row Again


MAIN WOD

W: 3 Sets @ Easy Pace: Row 20 Strokes (5 legs only, 5 legs + body, 10 full strokes) 20 Single Unders + 10 Double Unders 10 Medicine Ball Squats Notes: Rowing Complex: https://www.facebook.com/CrossFitRowing/videos/vb.257431717625083/1067879233246990/?type=2&theater";

M: For Time with a Partner: 2000m Row 400m Buddy Carry 100 Box Jump Overs, 24"/20" 200m Buddy Carry 100 Wall Ball, 20#/14# 100m Buddy Carry (↓↑ in gym) Notes One athlete works at a time. Athlete choice of how to split work. VIRTUOSITY

V:1 Warm Up

V:2 Learn

V:3 Review: Jerks, Front Squats, T2B (scaling)

V:4 WOD: 11:00 AMRAP

3,6,9,12,15, etc.

Push Jerks

Front Squats

T2B

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Fargo, ND 58104
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ashley@crossfitfargo.com
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