CrossFit Now – CrossFit
WOD
ROW DL DBHS FRL RD (Time)
Row 50 Calories
40 Deadlifts
30 Alt Dumbbell Hang Snatch
20 FR Lunges w/ 1 DB
10 Ring Dips
Basics- 2 KBDL, Parl Dips
RX-135/95, 35/20#
RX+ 155/115, 50/35#, RMU
M1- 95/65, 20/15#, Parl Dips
M2- 65/45, 15/10#, Parl Dips
FINISHER
4 Rounds 200m ME RUN 2 min Rest (4 Rounds for time)
4 Rounds
200m Run Max Effort
2 min Rest between
Score is each run time
-OR-
4 Rounds 250m ME Row 2 min Rest (4 Rounds for time)
4 Rounds
250m Row Max Effort
2 min Rest between
Score is each row time