07/30/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

Rowing drills and mechanics review

https://www.youtube.com/watch?v=grxVHi5LpRo

1 minute max calorie row (Calories)

1 minute max calorie row

Metcon (Time)

In 2-3 person teams.

Rx+:

800 Meter Run (teams runs together)

50 Hang power Cleans @ 135/95

600 Meter Run

50 Front Squats

400 Meter Run

50 Shoulder to Overhead

Rx:

115/75

Time Cap = 26:00

*1 person works at a time during barbell lifts, switching as needed.

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